Question Yourself Your first step is to ask yourself how active you want to be. This may sound like a silly question – you are probably planning on doing whatever you are capable of, whether that is a slow walk around the block or a vigorous step class. But if you are of a certain age or have certain cardiovascular risk factors, you may need to see your physician before beginning a program that involves vigorous (as opposed to moderate) aerobic activity.
Here is how exercise intensities are typically defined:
Low-to-Moderate
This is an intensity that can be sustained relatively comfortably for a long period of time (about 60 minutes). This type of exercise typically begins slowly, progresses gradually and usually is not competitive in nature.
Vigorous
This is an intensity that is high enough to significantly raise both your heart and breathing rates, and is usually performed for about 20 minutes before fatigue sets in. Are you planning to participate in vigorous activities and are a man over 40 or a woman over 50?
You should receive a medical exam first. The same is true for individuals of any age with two or more coronary artery disease risk factors (see box). If you are unsure if this applies to you, check with your physician.
More Questions Now that you have made it through the first questions, there are a few more to answer. A yes to any ONE of the following questions means you should talk with your doctor, by phone or in person, BEFORE you start an exercise program. Explain which questions you answered ‘yes’ to and the activities you are planning to pursue.
1. Have you been told you have a heart condition and should only participate in physical activity recommended by a doctor?
2. Do you feel pain (or discomfort) in your chest when you do physical activity? When you are not participating in physical activity? While at rest, do you frequently experience fast, irregular heartbeats or very slow beats?
3. Do you ever become dizzy and lose your balance, or lose consciousness? Have you fallen more than twice in the past year (no matter what the reason)?
4. Do you have a bone or joint problem that could worsen as a result of physical activity? Do you have pain in your legs or buttocks when you walk?
5. Do you take blood pressure or heart medications?
6. Do you have any cuts or wounds on your feet that don’t seem to heal?
7. Have you experienced unexplained weight loss in the past six months?
8. Are you aware of any reason why you should not participate in physical activity?
If you answered no to all of these questions, and you passed the first round of questions, you can be reasonably sure that you can safely take part in at least a moderate physical activity program. But again, if you are a man over 40 or a woman over 50 and want to exercise more vigorously, you should check with your physician before getting started.
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