Check & Help yourself
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Get Fit - Stay Fit
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GUIDE TO GETTING FITTER
Your Host Amjad Mahmood MD
Before You Start
YOUR HEALTH As
long you choose the right form of exercise, begin gently and work up gradually day by day
and week by week, you will gain all the benefits without straining yourself. Always warm
up first, with a few gentle bends and stretches. And cool down afterwards by walking
slowly for a few minutes. Most injuries are caused by over use of joints and muscles, so
dont overdo it. In general dont do anything vigorous unless you have worked up
to it and you are doing it regularly. Most people including older people dont need a
medical check-up before starting regular exercise. But ask your doctor about the best form
of exercise for you if.
You have had chest pains, high blood pressure of
hear disease. You have chest trouble, like asthma or bronchitis.
You have back trouble or have had a slipped disc.
Your are troubled with joint pains or arthritis.
You have diabetes.
You are recovering from an illness or operation.
Your are worried that exercise may affect any
other aspect of your health.
In all these conditions exercise can be
helpful but it is a good idea to talk your doctor first.
If you are over 35 you should have your blood
pressure checked by your doctor or at a clinic at least once every five years, whether or
not you intend to take up exercise.
Having a disability doesnt mean you
shouldnt exercise. You may gain particularly from some regular exercise of the right
If you are pregnant theres no reason why you
should not start exercising, or continue with any sport or activity you already enjoy.
Exercising in pregnancy is beneficial as long as you feel comfortable.
If you have got a cold, a temperature or a sore
throat, donut exercise until you feel better, and remember to start gradually again when
you get back to exercising.
Dont do any vigorous exercise for at least an
hour after a meal.
EXERCISING IF YOU HAVE ANY OF THESE SYMPTOMS
Pain, Dizziness, Feeling sick or unwell, or unusual
If the symptoms persist or come back later, or if you are worried about them, see your
YOUR KIT For most activities you wont need to buy anything new. Just
wear loose, comfortable clothes and a good strong pair of shoes.
For any activity which involves a
lot of running or jumping you will need a good pair of running shoes to protect your feet.
Joints and back from damage.
Make sure the shoes you buy have a thick, cushioned sole, especially at the heel, to
prevent jarring of your joints. And check that the sole is wide enough for comfort, with
plenty of room for your toes. Also look for shoes with a good arch support and strong heel
cup. This will stop your foot tilting inwards while you are running.
Remember you may need a size larger than your normal shoes because your feet are likely to
spread a little when you exercise, and you may be wearing thick socks.