Exercise Part 2: How to Exercise Safely?

So how to exercise safely?

Welcome to part 2 of this series (see Part 1 here).  Whilst the health benefits of physical activity generally far outweigh the risks, it is important to bear the following information in mind.

• Start slowly. The main risks associated with starting an exercise program occur from suddenly becoming more active than usual. These risks can range from minor sprains to heart attacks.  This isn’t to scare you but to emphasize the importance of starting slowly.  As a GP, I saw many weekend warriors who do nothing all week and then suddenly expect their bodies to be able to run around, for example, a rugby field for a whole game on the weekend with no consequences.  If you haven’t exercised recently (in the past few weeks) then start by going for a daily walk for 10-30 minutes (depending on your fitness level, age and general health).  Aim to be able to hold a conversation, as this means your body is working at the right level of fitness for someone starting back with exercise.  Gradually increase (by no more than 10% per week) the amount, either in terms of distance or time.

• Exercise hazard avoidance.  Thankfully in New Zealand we don’t have too many dangerous creatures and encounters are uncommon to rare, depending on the creature.  However, it is always best to check for the more nuisance ones if exercising outside.  Despite that, the best form of exercise is in nature, ideally grounding in bare feet, due to the additional health benefits of both nature and grounding.  If exercising with equipment, whether gym equipment or bikes for example, ensure your equipment is checked regularly.  Additionally, make sure to use your equipment as per the instructions provided.  If combining hobbies with exercise, this also applies.  Fun fact-there is a hobby called ‘extreme ironing’ which involves ironing while strapped to the side of a cliff.  Not my cup of tea but for those that enjoy it I recommend being an accomplished rock-climber (and ironer) before attempting this!

• Have a health check prior.  This is to exclude diseases that might affect your ability to exercise, and to perform some basic tests such as blood pressure.  If you have any pre-existing diseases such as heart disease, check these will not limit your ability to exercise.  Your Integrative Doctor/GP should be able to guide you regarding an activity program that will be suitable for your medical condition/s.

• Don’t exercise too much!  Yes, this is possible!  If you are becoming obsessed and your family have set up a sofa in the gym so they can spend time with you, it may be time to back it off a bit!  Too much exercise can be associated with body dysmorphic and/or eating disorders.  In addition, whilst cortisol (a hormone) is naturally released from exercising, too much creates inflammation in the body.  Inflammation can lead to symptoms and disease.  If you’re not sure if you are doing too much, check with your healthcare provider.

Please comment below with your funny exercise stories.