Before You Begin Exercising Read This
By Kelli Calabrese MS, CSCS, ACE
The ominous warnings read: "See a physician prior to engaging in an exercise program." So is it really necessary or are equipment manufacturers and clubs just trying to cover their butts?
For the most part, apparently healthy individuals can engage in moderate physical activity without any problems. Exercise does carry more risk than sitting on the couch, but death from vigorous exercise is rare, occurring at a rate of about one death per year. The overall risk of an exerciser dying of a heart attack is much lower than their sedentary counterpart.
So for a majority of people, it’s safe to begin exercising, but take a look at the following factors to see just where you fall in terms of risk for disease and needing clearance to exercise. The more statements you relate to, the higher your risk for deadly disease:
- Father or brother had a heart attack, heart surgery or sudden death prior to age 55 (or mother or sister prior to age 65)
- Smoked cigarettes in the past 6 months
- Blood pressure greater than 140 systolic or greater than 90 diastolic (without medication)
- Total cholesterol greater than 200 or LDL cholesterol greater than 130 or HDL less than 35
- Body mass index greater than 30
- Waist measurement greater than 100 cm
- Exercise less than 30 minutes most days of the week
- If you relate to two or more of the screening statements above, it would be in your best interest to get a check up prior to beginning an exercise program.
The following symptoms can also be signals that you are at high risk:
- Experience pain or discomfort in your chest and surrounding area
- Feel faint or dizzy
- Difficulty breathing
- Swollen ankles
- Heart palpitations
- Pain in your legs
- Unusual fatigue
If you experience any of the above, you would be encouraged to have a medical exam before you engage in a physical fitness program.
In addition, if you answer yes to two or more of the items below, you would also be advised to get a full physical before you begin physical activity.
- Are you a male over 45 or female over 55?
- Have you been diagnosed with a disease (heart, vascular, pulmonary, asthma, diabetes)?
- Do you have any bone or joint problems like arthritis?
- Do you have an infection?
- Are you pregnant?
- Do you have any other conditions that may make it difficult for you to exercise?
Not to scare you off, but if you answered yes to two or more of the statements above, you should heed the warnings and get a physical prior to engaging in physical activity. If you don’t relate to the above statements, you can begin exercising moderately with very low risk of an incident.
Now that you know the facts, use them to your advantage. Either begin exercising right away or make an appointment with your doc for a check up.
The objective of exercise is to give you the most benefit with the least amount of risk. So even though you normally wait until a limb is about to fall off before you go to the doc, remember an ounce of prevention is worth a pound of cure.