Exercising Safely

Step 1

Weigh the Benefits and Risks of Exercise

For most people, the benefits of exercise far outweigh the risks of being inactive.  Inactivity is a major cause of serious health problems.  You are more likely to have a heart attack or stroke, develop diabetes, or get some kinds of cancer if you are inactive.

Exercise is not totally risk free.  The key to a safe exercise program is to consider three factors:

·        Your current health

·        The type, frequency, intensity, and duration (time) of exercise you do

·        Where you exercise

Your Health

People with known serious diseases, major physical limitations or symptoms of heart problems are most likely to have problems during exercise.  The risk for having a heart attack is slightly higher when exercising.  But the major risk for having a heart attack is not exercising at all.  It’s a lifetime of inactivity – not exercising regularly – that causes problems.  Most people who die suddenly while exercising have advanced heart disease.  Their disease kills them, not their exercise.

When you entered the INTER_xVENT program, you completed a thorough screening and assessment to ensure it is safe for you to participate in an exercise program.  We followed the screening guidelines of the American College of Sports Medicine and the American Heart Association.  If necessary, you were asked to get permission from your doctor before starting to exercise.  Unless something changes, you are cleared to exercise.  You will have frequent assessments and progress checks over the course of this program.  You can feel confident that every reasonable effort is being made to keep you safe.

It is your responsibility to inform your INTER_xVENT MENTOR if anything changes in your health at any time.  Inform your INTER_xVENT MENTOR before continuing with your exercise program if you:

·        Experience any unusual symptoms when exercising

·        Become pregnant

·        Have to go the hospital for any reason

·        Develop a new medical condition or if an existing condition gets worse

·        Start a new medication or change the dose of a medicine you are currently taking

·        Experience an injury to a muscle, bone, or joint

·        Know any reason why you should not continue to exercise

Type, Frequency, Intensity, and Duration of Exercise

Your INTER_xVENT MENTOR will give you an exercise program that is safe for you.  Your program will allow you to progress gradually and safely to more vigorous exercise if you desire.  Keep in mind that the most common cause of injuries is doing too much, too soon.  And, always remember to warm-up and cool-down for three minutes at the beginning and at the end of your exercise session.

Where You Exercise

It is important to find a safe place to exercise.  Keep these tips in mind if you exercise outdoors.

·        Stay alert to potential hazards (traffic, dogs, violence).

·        If allergies or pollution are a problem for you, exercise early in the morning or late in the evening when air quality is best.

·        Avoid carbon monoxide by staying away from heavy traffic areas.

·        Be aware of ozone levels and exercise indoors, if necessary.

·        If it is extremely hot or extremely cold, exercise indoors in an air-conditioned space.

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