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Active at Any Size Day 11: Tips for Safe Physical Activity

In Health, Healthcare, Medicine on August 11, 2012 at 8:00 am

Tips for Safe Physical Activity

 

Stop your activity right away if you:

◆Have pain, tightness, or pressure in your chest or neck, shoulder, or arm.

◆Feel dizzy or sick.

◆Break out in a cold sweat.

◆Have muscle cramps.

◆Are extremely short of breath.

◆Feel pain in your joints, feet, ankles, or legs. You could hurt yourself if you ignore the pain.

Ask your health care provider what to do if you have any of these symptoms.

Slow down if you feel out of breath.

The “Talk Test” is an easy way to monitor your physical activity intensity:

◆You should be able to talk during your activity, without gasping for breath.

◆When talking becomes difficult, your activity may be too hard.

◆If talking becomes difficult for you while exercising, slow down until you are able to talk comfortably again.

Wear Suitable Clothes

◆Wear lightweight, loose-fitting tops so you can move easily.

◆Wear clothes made of fabrics that absorb sweat and remove it from your skin.

◆Never wear rubber or plastic suits. Plastic suits could hold the sweat on your skin and make your body overheat.

◆Women should wear a good support bra.

◆Wear supportive athletic shoes for weight-bearing activities.

◆Wear a knit hat to keep you warm when you are physically active outdoors in cold weather. Wear a tightly woven, wide-brimmed hat in hot weather to help keep you cool and protect you from the sun.

◆Wear sunscreen when you are physically active outdoors.

◆Wear garments that prevent inner-thigh chafing, such as tights or spandex shorts.

Drink fluids when you are thirsty.

Drink fluids regularly while you are being physically active. Water or other fluids will help keep you hydrated when you are sweating.

THIS CONCLUDES OUR SERIES ON BEING  ‘ACTIVE AT ANY SIZE’. HOPE YOU ENJOYED IT.

 

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Active at Any Size Day 8: What can I do?

In Health, Healthcare, Medicine on August 8, 2012 at 8:00 am

Bicycling (Nonweight Bearing)

 

You can bicycle indoors on a stationary bike, or outdoors on a road bike. Biking does not stress any one part of the body—your weight is spread among your arms, back, and hips.

You may want to use a recumbent bike. On this type of bike, you sit low to the ground with your legs reaching forward to the pedals.

This may feel better than sitting upright. The seat on a recumbent bike is also wider than the seat on an upright bike.

For biking outdoors, you may want to try a mountain bike. These bikes have wider tires and are heavy. You can also buy a larger seat to put on your bike.

Make sure the bike you buy has a weight rating at least as high as your own weight.

 

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Active at Any Size Day 2: Barriers to being active

In Health, Healthcare, Medicine on August 2, 2012 at 8:00 am

 

How do I get started?

TO start being more active, try these tips:

◆Think about your barriers to being active. Then try to come up with creative ways to solve them. The following examples may help you overcome barriers.

1. Barrier: I don’t have enough time!

Solution: Be active for a few minutes at a time throughout the day. Sit less. Try to walk more while doing your errands, or schedule lunchtime workouts to boost your overall activity. Plan ahead and be creative!

2. Barrier: I feel self-conscious when I’m active.

Solution: Be active at home while doing household chores, and find ways to move more during your day-to-day activities. Try walking with a group of friends with whom you feel comfortable.

3. Barrier: I’m worried about my health or injury.

Solution: You might feel better if you talk to a health care professional first. Find a fitness provider to guide you, or sign up for a class so you feel safe. Remember that activity does not have to be difficult! Gentle activity is good too.

4. Barrier: I just don’t like exercise.

Solution: Good news—you do not have to run or do push-ups to get the benefits of being physically active. Try dancing to the radio, walking outdoors, or being active with friends to spice things up.

5. Barrier: I can’t stay motivated!

Solution: Try to add variety to your activities and ask your friends to help you stay focused on being active. Consider an activity video for extra encouragement. Also, set realistic goals, track your progress, and be sure to celebrate your achievements!

 

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