Exercise – Establish Safety

By: Sheila Kun RN, BSN, MS, CPN, FCCP
Salesian Cooperator

While physical activity can be a great thing for your health, make sure to take the proper precautions to avoid injury or exhaustion. You should:

  1. Consult with your doctor before beginning an exercise program to obtain medical approval.
  2. Warm up and stretch your muscles for at least 5 minutes before beginning a workout, and do a 5-minute cool down at the end as well.
  3. Avoid exercising outside in extreme temperatures (superhot or very cold), or consider changing your workout to indoors in these temperatures.
  4. Exercise at an intensity that feels moderate and comfortable; don’t overdo it.
  5. Wear breathable, comfortable clothing and sturdy footwear during workouts.
  6. Hydrate adequately before, during, and after your workout.
  7. Get initial instruction about proper form and positioning from an experienced trainer if working out with weights.
  8. Stop activity if you feel any pain, dizziness, difficulty breathing, or chest pain, and let your doctor know if you have experienced any of these symptoms during exercise.

If you are new to exercise, you may find some forms of movement feel better than others. Comfort is important; certain exercises such as jogging may not be feasible right off the bat, but walking, swimming, and dancing are examples of activities that most people can participate in an appropriate intensity level. Listen to your body!

Above is abstracted from The Everything Guide to the Insulin Resistance Diet, by Ms. Marie Feldman and Jodi Dalyai.

Sheila ‘s note: Due to the Covid  season, many are still hesitant to return to the gym. I, myself, have substituted my gym routine with walking. Next week, I will share my tips on walking as a simple and easy to do exercise.

Your homework from the Care Ministry this week: find your niche; what exercise if your favorite activity?

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