While getting adequate exercise is generally recommended in order to maintain optimum overall health, the fact is that even low impact exercises carry with them some element of risk, particularly for the elderly or those with underlying health conditions. By following some simple and basic rules of thumb, it is possible for virtually anyone and everyone to incorporate some form of exercise safely into their life.
First of all, before beginning any new exercise program, it is important to take stock of your current state of physical health. You know your body and its limits better than anyone, and you should try to stick to exercises that are within your comfort zone, at least to start out. Also, do not feel as though you have to overexert yourself to get the benefits of exercising – any exercise you can incorporate into your life is good for your overall physical health. Generally, it is best to start slow and easy and build the intensity and length of your workouts gradually over time.
If you are in poor physical health, you should take extra precautions when beginning or modifying any exercise program. For example, anyone with a heart condition, high blood pressure, a thyroid condition, osteoporosis or arthritis, asthma or emphysema, seizure disorder or other potentially dangerous underlying health condition, you should always run your exercise plans by your doctor before beginning a new program. This can ensure that you do not overdo it and turn a potentially beneficial healthcare decision, such as getting more exercise, into something that may be harmful.
Once you are ready to begin your exercise routine, it is important to start out slow. Always warm up before you begin any actual exercises to prevent muscle pulls and strains. Simple stretches such as toe-touches and cardio such as running in place make great warm-ups. Additionally, it is also important to cool down after exercising. This prevents muscle cramps and other discomfort from occurring post workout. Generally, you should plan on at least 5 minutes before and after each workout for warming up and cooling down. Also, if at any time during your workout you feel as though you may be pushing yourself too hard, stop. You should not feel actual pain while working out.
The elderly are particularly susceptible to issues such as heat exhaustion and dehydration. For this reason it is imperative to maintain proper hydration and core temperature while exercising, especially if you are age 60 or older. This can be accomplished by exercising in an air conditioned facilities or during the cooler parts of the day such as early morning or later in the evening.Additionally, it is important to be aware of the symptoms of overexertion. Among the most common early symptoms of overexertion are headache, nausea, and dizziness. If you begin to feel any of these symptoms, it is time to let up on yourself, cool off, and get rehydrated; this can prevent overexertion or heat exhaustion from progressing into a dangerous case of full-blown heatstroke, which can be fatal.
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