Exercise is key to heart health, but it's important to follow some sensible guidelines. Try these tips for safe physical activity.
Stop your activity right away if you:
• have pain, tightness, or pressure in your chest or left neck, shoulder, or arm
• feel dizzy or sick
• break out in a cold sweat
• have muscle cramps
• feel pain in your joints, feet, ankles, or legs. You could hurt yourself if you ignore the pain.
Talk to your healthcare provider to find out how to manage these symptoms and safely continue your fitness program. Try these techniques to maximize the benefits of your session:
• Slow down if you feel out of breath. You should be able to talk during your activity, without gasping for breath.
• Drink lots of water before, during, and after physical activity to replace the water you lose by sweating (even if you're doing water workouts and cold-weather activities).
• Do not do hard exercise for 2 hours after a big meal. (Taking a walk is fine.) If you eat small meals, you can be physically active more often.
Dress for the occasion.
Here are some pointers:
• 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 because they can hold the sweat on your skin and make your body overheat.
• Women should wear a supportive bra.
• Wear supportive athletic shoes for weight-bearing activities.
• When you are active outdoors during cold weather, wear a knit hat to keep you warm.
• For outdoor pursuits in warm weather, choose a tightly woven, wide-brimmed hat to help keep you cool and protect you from the sun.
• Wear sunscreen when you are outdoors at any time of year. Look for waterproof, water-resistant and sport formulations, which will stay in place better as you sweat.
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