{"id":11735,"date":"2022-01-19T15:53:02","date_gmt":"2022-01-19T15:53:02","guid":{"rendered":"https:\/\/blogs.cooperhealth.org\/ehealth\/?p=11735"},"modified":"2022-01-19T18:53:20","modified_gmt":"2022-01-19T18:53:20","slug":"expert-tips-to-safely-start-an-exercise-program","status":"publish","type":"post","link":"https:\/\/blogs.cooperhealth.org\/ehealth\/2022\/01\/19\/expert-tips-to-safely-start-an-exercise-program\/","title":{"rendered":"Expert Tips to Safely Start an Exercise Program"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-11737 size-large\" src=\"https:\/\/blogs.cooperhealth.org\/ehealth\/files\/2022\/01\/iStock-1062457736-1024x684.jpg\" alt=\"Expert Tips to Safely Start an Exercise Program\" width=\"700\" height=\"468\" srcset=\"https:\/\/blogs.cooperhealth.org\/ehealth\/files\/2022\/01\/iStock-1062457736-1024x684.jpg 1024w, https:\/\/blogs.cooperhealth.org\/ehealth\/files\/2022\/01\/iStock-1062457736-300x200.jpg 300w, https:\/\/blogs.cooperhealth.org\/ehealth\/files\/2022\/01\/iStock-1062457736-768x513.jpg 768w, https:\/\/blogs.cooperhealth.org\/ehealth\/files\/2022\/01\/iStock-1062457736-1536x1026.jpg 1536w, https:\/\/blogs.cooperhealth.org\/ehealth\/files\/2022\/01\/iStock-1062457736-2048x1368.jpg 2048w, https:\/\/blogs.cooperhealth.org\/ehealth\/files\/2022\/01\/iStock-1062457736-1200x801.jpg 1200w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><a href=\"https:\/\/blogs.cooperhealth.org\/ehealth\/2022\/01\/19\/expert-tips-to-safely-start-an-exercise-program\/#espanol\">Para leer en Espa\u00f1ol, por favor haga clic aqu\u00ed<\/a> <\/p>\n<p>If one of your 2022 goals was to start an exercise program, give yourself a pat on the back. Exercise is sure-fire way to improve your overall health and well-being.<\/p>\n<p>There are many benefits to exercise. Engaging in an exercise program will increase your strength and flexibility, boost your mood, and reduce your risk of chronic health conditions, such as hypertension or diabetes.<\/p>\n<p>\u201cWe all know the importance of getting plenty of exercise,\u201d says sports medicine specialist <a href=\"https:\/\/www.cooperhealth.org\/doctors\/david-gealt-do\">David B. Gealt, DO<\/a>, of the <a href=\"https:\/\/www.cooperhealth.org\/\">Cooper University Health Care&#8217;s<\/a> <a href=\"https:\/\/www.cooperhealth.org\/services\/bone-and-joint-institute\">Bone and Joint Institute<\/a>. &#8220;Being physically active reduces your risk for a host of diseases and increases your life span and quality of life.\u201d<\/p>\n<p>Dr. Gealt explains that it\u2019s important to check with your doctor before embarking on an exercise plan, especially if you have:<\/p>\n<ul>\n<li>A heart condition or family history of heart disease<\/li>\n<li>High blood pressure<\/li>\n<li>Diabetes<\/li>\n<li>Obesity<\/li>\n<li>Asthma<\/li>\n<li>Chronic obstructive pulmonary disease<\/li>\n<li>A history of smoking<\/li>\n<li>A prior or existing joint injury; or<\/li>\n<li>Any other serious medical condition<\/li>\n<\/ul>\n<p>People who are 50 and older should also consider a visit with a doctor to review risk factors associated with exercise.<\/p>\n<p>\u201cA doctor will take your medical history and ask questions, such as whether you have chest pain or shortness of breath. For instance, can you carry groceries up a flight of stairs without getting out of breath?\u201d Dr. Gealt says.<\/p>\n<p>As you age, the likelihood of high blood pressure and high cholesterol increases. Therefore, you should report any symptoms that you may be experiencing so your doctor can assess what type exercise is right for you or diagnose and treat any conditions that you may have.<\/p>\n<p>\u201cCertain cardiac conditions need to be fully evaluated before you start an exercise program,\u201d Dr. Gealt says. \u201cIf someone has coronary disease, heart valve problems, or arrhythmias, then these should be diagnosed and treated before the person begins an exercise program. It may be necessary to see a cardiologist.\u201d<\/p>\n<p>Another potential problem you should have diagnosed before starting an exercise program is osteoporosis. This disease, which causes brittle bones, sometimes is not diagnosed until a bone is broken or fractured. Testing is highly recommended for women and men older than 50.<\/p>\n<p>Equally serious is type 2 diabetes, which affects nearly 24 million Americans. An estimated 25 percent of people do not know that they have the disease because they experience no symptoms. Certain factors, such as being overweight and having a family history of diabetes, increase your risk. To control diabetes, you need to plan your meals and exercise sessions carefully.<\/p>\n<p>If you have asthma, you should be certain that your condition is well controlled before you begin an exercise program. To be sure, check with your doctor.<\/p>\n<h3><strong>Getting Started<\/strong><\/h3>\n<p>\u201cThe idea is to go slowly,\u201d Dr. Gealt says. \u201cFor most people, a walking program is the best way to get started. Swimming and cycling can also be good choices. Whichever exercise you choose, slowly build your time and intensity from week to week.\u201d Keeping an exercise journal is a great way to plan your workouts and stay motivated.<\/p>\n<p>When you do get permission to proceed from your doctor, be sure to pay attention to your body.<\/p>\n<p>Symptoms that warn you to stop exercising and see your doctor include:<\/p>\n<ul>\n<li>Chest tightness<\/li>\n<li>Dizziness<\/li>\n<li>Arm pain<\/li>\n<li>Confusion<\/li>\n<li>Any unusual pain or symptoms that you do not normally experience<\/li>\n<\/ul>\n<p>Here are some exercise tips:<\/p>\n<ul>\n<li>Drink plenty of water before, during, and after your activity. Avoid high-calorie energy drinks.<\/li>\n<li>Wear loose-fitting, comfortable clothing.<\/li>\n<li>Select well-constructed shoes with the right amount of support and cushion for your chosen activity.<\/li>\n<li>Keep a list of any medications you take as well your name and emergency contact information with you.<\/li>\n<li>Carry a cell phone if you have one.<\/li>\n<li>Enlist a walking \u201cbuddy\u201d to help you stay motivated.<\/li>\n<\/ul>\n<p>Your <a href=\"https:\/\/www.cooperhealth.org\/services\/primary-care-family-medicine-and-internal-medicine\">primary care<\/a> provider is a great place to begin a discussion about starting an exercise program. If you don\u2019t already have a primary care provider, call <a href=\"tel:8008266737\">800.8.COOPER<\/a> (<a href=\"tel:8008266737\">800.826.6737<\/a>) or use our <a href=\"https:\/\/request.cooperhealth.org\/request.php?source=homehero&amp;type=&amp;source=homehero&amp;utm_medium=covidemail&amp;utm_source=healthgrades&amp;_ga=2.246944064.591474622.1642600241-183635438.1598288595\">online appointment form<\/a> to make an appointment.<\/p>\n<p><a name=\"espanol\"><\/a><br \/>\n&nbsp;<\/p>\n<h2><strong>Consejos de expertos para iniciar un programa de ejercicios de manera segura<\/strong><\/h2>\n<p>Si una de tus metas para 2022 era comenzar un programa de ejercicios, date una palmadita en la espalda. El ejercicio es una forma segura de mejorar su salud y bienestar general.<\/p>\n<p>Hay muchos beneficios del ejercicio. Participar en un programa de ejercicios aumentar\u00e1 su fuerza y \u200b\u200bflexibilidad, mejorar\u00e1 su estado de \u00e1nimo y reducir\u00e1 su riesgo de enfermedades cr\u00f3nicas, como hipertensi\u00f3n o diabetes.<\/p>\n<p>&#8220;Todos sabemos la importancia de hacer mucho ejercicio&#8221;, dice el especialista en medicina deportiva <a href=\"https:\/\/www.cooperhealth.org\/doctors\/david-gealt-do\">David B. Gealt, DO<\/a>, <a href=\"https:\/\/www.cooperhealth.org\/services\/bone-and-joint-institute\">del Instituto de huesos y articulaciones<\/a> de <a href=\"https:\/\/www.cooperhealth.org\/\">Cooper University Health Care<\/a>. &#8220;Estar f\u00edsicamente activo reduce el riesgo de una serie de enfermedades y aumenta la esperanza de vida y la calidad de vida&#8221;.<\/p>\n<p>El Dr. Gealt explica que es importante consultar con su m\u00e9dico antes de embarcarse en un plan de ejercicios, especialmente si tiene:<\/p>\n<ul>\n<li>Una afecci\u00f3n card\u00edaca o antecedentes familiares de enfermedad card\u00edaca<\/li>\n<li>Alta presi\u00f3n sangu\u00ednea<\/li>\n<li>Diabetes<\/li>\n<li>Obesidad<\/li>\n<li>Asma<\/li>\n<li>Afecci\u00f3n pulmonar obstructiva cr\u00f3nica<\/li>\n<li>una historia de fumar<\/li>\n<li>Una lesi\u00f3n articular anterior o existente; o<\/li>\n<li>Cualquier otra condici\u00f3n m\u00e9dica grave<\/li>\n<\/ul>\n<p>Las personas mayores de 50 a\u00f1os tambi\u00e9n deber\u00edan considerar una visita a un m\u00e9dico para revisar los factores de riesgo asociados con el ejercicio.<\/p>\n<p>\u201cUn m\u00e9dico tomar\u00e1 su historial m\u00e9dico y le har\u00e1 preguntas, como si tiene dolor en el pecho o dificultad para respirar. Por ejemplo, \u00bfpuede cargar las compras por un tramo de escaleras sin quedarse sin aliento? dice el Dr. Gealt.<\/p>\n<p>A medida que envejece, aumenta la posibilidad de presi\u00f3n arterial alta y colesterol alto. Por lo tanto, debe informar cualquier s\u00edntoma que pueda estar experimentando para que su m\u00e9dico pueda evaluar qu\u00e9 tipo de ejercicio es adecuado para usted o diagnosticar y tratar cualquier afecci\u00f3n que pueda tener.<\/p>\n<p>&#8220;Ciertas condiciones card\u00edacas deben evaluarse completamente antes de comenzar un programa de ejercicios&#8221;, dice el Dr. Gealt. \u201cSi alguien tiene una enfermedad coronaria, problemas de las v\u00e1lvulas card\u00edacas o arritmias, estos deben diagnosticarse y tratarse antes de que la persona comience un programa de ejercicios. Puede ser necesario ver a un cardi\u00f3logo\u201d.<\/p>\n<p>Otro problema potencial que deber\u00eda haber diagnosticado antes de comenzar un programa de ejercicios es la osteoporosis. Esta enfermedad, que causa huesos quebradizos, a veces no se diagnostica hasta que un hueso se rompe o se fractura. La prueba es muy recomendable para mujeres y hombres mayores de 50 a\u00f1os.<\/p>\n<p>Igualmente grave es la diabetes tipo 2, que afecta a casi 24 millones de estadounidenses. Se estima que el 25 por ciento de las personas no saben que tienen la enfermedad porque no experimentan s\u00edntomas. Ciertos factores, como el sobrepeso y los antecedentes familiares de diabetes, aumentan el riesgo. Para controlar la diabetes, debe planificar cuidadosamente sus comidas y sesiones de ejercicio.<\/p>\n<p>Si tiene asma, debe asegurarse de que su afecci\u00f3n est\u00e9 bien controlada antes de comenzar un programa de ejercicios. Para estar seguro, consulte con su m\u00e9dico.<\/p>\n<p><strong>A partir de<\/strong><\/p>\n<p>\u201cLa idea es ir despacio\u201d, dice el Dr. Gealt. \u201cPara la mayor\u00eda de las personas, un programa de caminatas es la mejor manera de comenzar. La nataci\u00f3n y el ciclismo tambi\u00e9n pueden ser buenas opciones. Sea cual sea el ejercicio que elija, aumente lentamente el tiempo y la intensidad de una semana a otra.&#8221; Llevar un diario de ejercicios es una excelente manera de planificar sus ejercicios y mantenerse motivado.<\/p>\n<p>Cuando obtenga el permiso de su m\u00e9dico para proceder, aseg\u00farese de prestar atenci\u00f3n a su cuerpo.<\/p>\n<p>Los s\u00edntomas que le advierten que deje de hacer ejercicio y consulte a su m\u00e9dico incluyen:<\/p>\n<ul>\n<li>Opresi\u00f3n en el pecho<\/li>\n<li>Mareo<\/li>\n<li>Dolor en el brazo<\/li>\n<li>Confusi\u00f3n<\/li>\n<li>Cualquier dolor o s\u00edntoma inusual que normalmente no experimenta<\/li>\n<\/ul>\n<p>Aqu\u00ed hay algunos consejos de ejercicio:<\/p>\n<ul>\n<li>Beba mucha agua antes, durante y despu\u00e9s de su actividad. Evite las bebidas energ\u00e9ticas altas en calor\u00edas.<\/li>\n<li>Use ropa suelta y c\u00f3moda.<\/li>\n<li>Seleccione zapatos bien construidos con la cantidad adecuada de soporte y amortiguaci\u00f3n para la actividad que elija.<\/li>\n<li>Mantenga una lista de todos los medicamentos que toma, as\u00ed como su nombre e informaci\u00f3n de contacto de emergencia.<\/li>\n<li>Traiga un tel\u00e9fono celular si tiene uno.<\/li>\n<li>Reclute a un \u201ccompa\u00f1ero\u201d para caminar que lo ayude a mantenerse motivado.<\/li>\n<\/ul>\n<p>Su proveedor de atenci\u00f3n primaria es un excelente lugar para iniciar una conversaci\u00f3n sobre c\u00f3mo iniciar un programa de ejercicios. Si a\u00fan no tiene un proveedor de atenci\u00f3n primaria, llame al <a href=\"tel:8008266737\">800.8.COOPER<\/a> (<a href=\"tel:8008266737\">800.826.6737<\/a>) o use <a href=\"https:\/\/request.cooperhealth.org\/request.php?source=homehero&amp;type=&amp;source=homehero&amp;utm_medium=covidemail&amp;utm_source=healthgrades&amp;_ga=2.246944064.591474622.1642600241-183635438.1598288595\">nuestro formulario de citas en l\u00ednea<\/a> para hacer una cita.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Para leer en Espa\u00f1ol, por favor haga clic aqu\u00ed If one of your 2022 goals was to start an exercise program, give yourself a pat on the back. Exercise is sure-fire way to improve your overall health and well-being. There are many benefits to exercise. Engaging in an exercise program will increase your strength and &#8230; <span class=\"more\"><a class=\"more-link\" href=\"https:\/\/blogs.cooperhealth.org\/ehealth\/2022\/01\/19\/expert-tips-to-safely-start-an-exercise-program\/\">[Read more&#8230;]<\/a><\/span><\/p>\n","protected":false},"author":48,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":{"0":"entry","1":"post","2":"publish","3":"author-tlaverty","4":"post-11735","6":"format-standard","7":"category-ehealth-connection"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Expert Tips to Safely Start an Exercise Program - eHealth Connection<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blogs.cooperhealth.org\/ehealth\/2022\/01\/19\/expert-tips-to-safely-start-an-exercise-program\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Expert Tips to Safely Start an Exercise Program - eHealth Connection\" \/>\n<meta property=\"og:description\" content=\"Para leer en Espa\u00f1ol, por favor haga clic aqu\u00ed If one of your 2022 goals was to start an exercise program, give yourself a pat on the back. 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Exercise is sure-fire way to improve your overall health and well-being. There are many benefits to exercise. Engaging in an exercise program will increase your strength and ... 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