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Nutrition & Fitness

The keys to success

Go slowly. Build up your activity level gradually. For example, if you are inactive now and want to begin walking regularly, you might begin slowly with a 10-15-minute walk, three times a week. As you become fit, you can increase the sessions to every day, and if you wish, you can make each session longer. If you choose a fairly vigorous activity, begin each session slowly. Allow a 5-minute period of stretching and slow movement to give your body a chance to "warm up." At the end of your workout, take another 5 minutes to "cool down" with a slower exercise pace.

Listen to your body. A certain amount of stiffness is normal at first. But if you hurt a joint or pull a muscle or tendon, stop the activity for several days to avoid more serious injury. Rest and over-the-counter painkillers can relieve most minor muscle and joint problems.

Pay attention to warning signals. While regular physical activity can strengthen your heart, some types of activity may worsen existing heart problems. Warning signals include sudden dizziness, cold sweat, paleness, fainting, or pain or pressure in your upper body just after exercising. If you notice any of these signs, stop the activity and call your doctor immediately.

Check the weather report. On hot, humid days, do outdoor activity during the cooler and less humid parts of the day. Wear light, loose fitting clothing and drink lots of water before, during, and after the activity. On cold days, wear one layer less of clothing than you do would wear if you were outside but not exercising. Also wear gloves and a hat.

Keep at it. Unless you have to stop your regular physical activity for a health reason, stay with it. Set small, short-term goals for yourself. If you find yourself becoming bored, try doing the activity with a friend or family member. Or switch to another activity. The health rewards of regular physical activity are well worth the effort.

Most people do not need to see a doctor before they start a gradual, sensible program of physical exercise. But do consult your doctor before you start or increase physical activity if you:

have heart trouble or have had a heart attack
are taking medicine for high blood pressure or a heart condition
are over 50 years of age and are not used to energetic activity
have a family history of developing heart disease at a young age.