Special Cases

Not Everyone Can, or Should, Exercise the Same Way

Although exercise is for everyone and everyone should exercise, not everyone can, or even should, exercise the same way.  If you fall into one of the following special cases, there are some additional issues that you need to take into consideration as well as extra precautions in order to avoid injury.

Exercising Outdoors

The pictures you see in the fitness magazines are really inviting, aren't they?  They'll show someone in great physical shape jogging through a beautiful forest trail that's right next to a sparkling clear river with jagged mountains in the background, all under a clear blue sky.  What could be better than exercising in the great outdoors?

Well, before you leave your climate controlled home to go exercise in the great outdoors, make sure you take the following issues into consideration.

When exercising outdoors, consider:

• Heat and Humidity.  Most of us live and work in air conditioned environments for most of the day and night so our body is pretty used to being around 72F in temperature and around 40-50% relative humidity.  Be very cautious about wanting to go exercise outside when the temperature and humidity levels are significantly different that what you're used to.  Give your body plenty of time to acclimate itself to the new conditions by increasing the time of your warm-ups and cool-downs as well as by reducing the intensity of your workout.  Heat and humidity put an extra load on your body so don't push it too hard in the beginning.  Drink plenty of fluids and take frequent breaks to prevent overheating and be sure to protect yourself from the direct sun.

• Cold and Rain.  When exercising outdoors during the winter, your prime objective is to stay as dry as possible.  Wet clothing quickly saps warmth from your body and can lead to hypothermia.  You should wear several layers of clothing that you can take off or put back on in order to regulate your temperature.  The layer next to your skin should be consist of a good wicking fabric to help keep perspiration away from your skin.  If it looks like snow or rain, your outer layer should be weather resistant.  Lastly, protect the areas of your body that tend to get most exposed to the cold:  your ears, fingers, and tip of the nose.

• Traffic and Pollution.  If you exercise outdoors in the city, try to pick a spot away from heavy traffic.  Exercise causes you to breathe deeply and the last thing you want going into your lungs is large amounts of automobile exhaust.  Although you see this all the time, you should avoid jogging, running, or cycling next to a heavily traveled road.  If this can't be avoided, exercise early in the day before pollution has had a chance to build up.  Also, if you exercise near traffic, make sure you wear something light colored so that you can be seen by motorists.

• Uneven surfaces.  When exercising outside, be careful to avoid uneven surfaces that can cause you to slip, trip, fall, twist an ankle (if you're running) or bend a wheel (if you're cycling).  Always inspect the area you'll be covering so that you know where every crack, root, or hole is located.  Lastly,  have a plan in case you do twist an ankle or bend a wheel.  Carry a cell phone or exercise in an area where you can summon help if you need it.

• Personal Security.  Always keep your personal security in mind.  Make sure you exercise in an open, well lit area that you are well familiar with, preferably one with other people around.  If you regularly use a portable radio or MP3 player, make sure the volume is turned low enough for you to be able to hear someone coming up behind you, a car backing up, or any other danger signal.

If You Are Elderly

It's been proven that one of the things that most improves the quality of life for the elderly is exercise.  By increasing muscle strength and endurance, you regain much of your mobility, energy, and zest for life.  But before you go out and try to outdo the teenagers, there are some issues you need to be aware of.

If you are elderly and starting an exercise program:

• Check with your Doctor first.  Your doctor is an important part of your health team and should approve your exercise program.  Your doctor should also let you know if there are any things you need to be aware of or avoid.  Make sure you also ask your doctor if your exercise program will affect any medications you may be on.

• Exercise Slowly.  You really can regain a lot of your youth - but only if you work on it slowly.  As you age, your muscles take longer to respond so take your time.  Also, make sure you spend extra time warming up and cooling down.  As your physical body improves, you'll be able to get by with a shorter warm-up and cool-down but in the beginning, take it slow and easy.

• Focus on Flexibility and Strength.  These two areas are the foundation you should work on first and are the two that will improve your quality of life the quickest.

• Exercise with a Partner or Trainer.  Exercising with a someone else has a number of benefits.  First, there's someone there to help keep you motivated, to make sure you're doing the exercises properly, as well as to help out if you try to do too much too fast.  Besides, it's great to have someone to talk to while you exercise.

• Go Easy on the Joints.  Avoid exercises that place a lot of pressure or impact on the joints, especially if you already suffer from joint problems like arthritis.  If this is a problem, the water exercise programs that are done in a swimming pool are a great way to get your exercise in without placing a strain on your joints.

• Indulge in your Cool Down.  Go ahead, indulge yourself with a massage or a long, hot bath as part of your cool down.  As you age, your muscles take longer to recover from physical activity so make sure you pamper them with massage, liniments or oils, heat wraps, or anything that soothes and refreshes.  This helps to increase circulation to your muscles and will reduce soreness and stiffness.

Staying in Shape When You're Pregnant

If you're a mother-to-be, you don't have to put your fitness routine on hold for the next 9 months.  You can continue to safely exercise to some degree throughout your entire pregnancy. However, keep in mind that you're exercising for two so make sure you take the following tips into consideration.

If you are exercising while pregnant, you should:

• Check with Your Doctor First.  If there are no complications or anticipated problems with your pregnancy, then your exercise options are significantly greater.  However, only your doctor can judge your specific situation.

• Be Careful not to Overstretch.  During your first trimester, your body begins to prepare for the birth of your baby by releasing a hormone that makes your joints looser.  This may give you the feeling that you're more flexible and limber which will probably tempt you into stretching just a little further than you usually do. This can easily result in over stretching and injury so be aware of this.

• Reduce Your Intensity.  During your first trimester, you can continue your normal exercise routine with little or no modification.  As you move into your second and third trimester however, your body diverts more and more of its energy and resources to the development of your baby.  During this time, you should reduce the intensity and activity level of your exercise routine significantly.  High impact and high intensity cardio-based exercises should be avoided in favor of low impact, gentle motion activities like Yoga, Tai Chi, walking, or swimming.

• Do Not Get Overheated.  It's very important not to allow your body to get overheated, especially during your second and third trimester.  During this time of your pregnancy, forget the heart pounding, sweat pouring aerobics classes and take up walking or swimming. 

• Listen to Your Body.  As your pregnancy continues, your body will undergo changes that may make exercise uncomfortable or difficult.  That's ok.  Your body is already working overtime to feed and grow your baby so if you don't feel like exercising, then don't.  Listen to what your body is telling you and don't feel like you have to stick to any kind of exercise schedule or routine.

• After Birth, Don't Rush.  After giving birth, many women hit the gym with a vengeance trying to regain their former shape overnight.  It's not a good idea.  Having a baby literally changes your body over a 9 month period and it will take several months for it to get back to normal.  So don't try to rush the process.  Work on getting yourself back into shape in a slow and consistent manner.

 

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