a.jpg (651 bytes) Fitness
a.jpg (651 bytes) Check & Help yourself
a.jpg (651 bytes) Practical Points
a.jpg (651 bytes) Before you start any Excrise
a.jpg (651 bytes) Start
a.jpg (651 bytes) Activities
a.jpg (651 bytes) At Home
a.jpg (651 bytes) Checking your Progress
a.jpg (651 bytes) Get Fit - Stay Fit

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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 don’t overdo it. In general don’t do anything vigorous unless you have worked up to it and you are doing it regularly. Most people including older people don’t 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 doesn’t mean you shouldn’t exercise. You may gain particularly from some regular exercise of the right kind.

  • If you are pregnant there’s 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.

Don’t do any vigorous exercise for at least an hour after a meal.


Pain, Dizziness, Feeling sick or unwell, or unusual fatigue.
If the symptoms persist or come back later, or if you are worried about them, see your doctor.

YOUR KIT For most activities you won’t 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.