Easy on the Exercise News Archive News

YOU know, of course, that you should exercise. You8217;ve read any number of magazine articles on washboard-abs and felt alternately jealou...

November 30, 2003 12:00 AM IST

1 min read

YOU know, of course, that you should exercise. You8217;ve read any number of magazine articles on washboard-abs and felt alternately jealous and scornful of catwalk models. Yet, you8217;ve never managed to actually get around to exercising. If that sounds familiar, read on8230;

First things first8230;
Figure out why you want to exercise. Then consider your present age and health condition. If you8217;re 40 and flabby, you8217;ll need to put in a lot more work than a trim 20-something to justify the same amount of calories. Now chalk out a simple exercise routine that is convenient, doable and can be upgraded.

nbsp;	Doctor, it hurts here8230;

		nbsp;	A 8216;yes8217; to any of these, and you need to visit the doc before hitting the track: 8226; Do you have a heart condition and have been told to only participate in physical activity recommended by a doctor? 8226; Do you feel pain in your chest during physical activity? While resting, do you frequently experience fast, irregular heartbeats or very slow beats? 8226; Do you ever feel dizzy or lose consciousness? 8226; Do you have a bone or joint problem? Or suffer from joint pains, arthritis or diabetes? 8226; Do your legs or buttocks hurt when you walk? 8226; Do you take blood pressure or heart medication? 8226; Do you have any cuts or wounds on your feet that don8217;t seem to heal? 8226; Have you experienced unexplained weight loss in the past six months? 8226; Are you aware of any reason why you should not participate in physical activity? 8226; Do you have asthma or bronchitis? 8226; Have you had back trouble or a slipped disc? 8226; Are you recovering from an illness or operation? 8216;8216;If you do have these complaints, your doctor won8217;t bar you from exercising, he8217;ll suggest a graded regimen,8217;8217; says Dr Gulati. 8216;8216;If you choose the right form of exercise, begin gently and push yourself gradually, you will gain all the benefits without straining yourself.8217;8217;	nbsp;

Why do you have to exercise?
Exercise is not just about losing weight8212;although it helps in that too when combined with a controlled diet8212;it8217;s also about firming up your muscles, increasing your stamina and realising your body8217;s full potential. Consider this calorie-burn chart for a healthy man/woman of medium height for 15 minutes of8230;

Sitting: 20-25
Walking: 60-75
Bicycling: 90-115
Jogging: 145-180
Swimming: 145-180

Do I need medical advice?
If you have two or more coronary artery disease risk factors, you definitely need medical advice, whatever be your age. It8217;s also true of anyone above 40 who wants to take up a vigorous aerobic activity, says Dr Yash Gulati, senior consultant at Indraprastha Apollo, New Delhi see box. Such activity would involve raising your heartbeat and breathing rates significantly, and can usually be sustained for 20 minutes or so before fatigue sets in.

Low to moderate intensity exercise, on the other hand, can be sustained relatively comfortably for about 60 minutes. This type of exercise typically begins slowly, progresses gradually and usually isn8217;t competitive in nature.

Any other prep factors?
Dr Gulati has these tips for the exercise novice:

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Always warm up before actually beginning your routine. A few gentle bends and stretches should do it.

Cool down afterwards by walking slowly for a few minutes.

Drink water before, during and after exercising. Dehydration can cause cramps and muscle injuries.

Most injuries are caused by overuse of joints and muscles. Listen to your body. Stop if you feel pain, dizzy, sick or unusually tired.

If any of these symptoms persist or return later, or even if you are worried about them, see your doctor.

Do I need special gear?
Leotards and track pants are not essential buys. If you must invest, go in for a good, strong pair of shoes, and team it with loose, comfortable clothing. If your chosen activity involves a lot of running or jumping, a good pair of running shoes will protect the feet, joints and back from damage. All exercise footwear should have a thick, cushioned sole, especially at the heel, to prevent jarring of the joints, and plenty of room for the toes.

If you run, look for shoes with good arch support and strong heel cups. They stop your foot from tilting inwards while running. Buy shoes a size larger than normal since your feet may expand a little with exercise. Also, you will be wearing thick socks.

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