Appropriate Exercise
Recommended Amount
150 to 300 minutes per week of moderate intensity aerobic activity or 75 minutes of vigorous physical activity is recommended.
Moderate intensity is anything that gets your heart beating faster, like walking, cycling, or swimming. Activities like running and strenuous fitness classes provide vigorous intensity.
Aim for 30 – 60 minutes per day. Splitting up into 15-minute sessions will work.
Resistance Training
Include at least 2 days of muscle-strengthening activities involving all major muscle groups.
You can use weights, resistance bands, or your bodyweight.
Resistance training improves bone density.
Appropriate Exercise Classes
An exercise class brings both activity and social connections.
Keep It Up
If you exercise once your brain releases dopamine (reward), serotonin (happiness), and endocannabinoids (pain releiver) and you feel better.
If you exercise the next day then your brain releases a larger amount of these happy chemicals.
If you keep it up for a week your brain starts creating more neuro-receptors for these chemicals and you feel even better.
Also, as your exercise program extends into months, the brain releases these chemicals into more and more areas of the brain.
More Types of Exercise
Walking and swimming are excellent forms of exercise.
- Reduces the risk of heart disease, stroke, type 2 diabetes and brittle bones
- Strengthens your heart, lungs, muscles, joints, and bones
- Helps you Sleep Better
- Increases your flexibility
- Protects against cancers
- Helps prevent or treat depression
- Reduces Stress
- Increases production of antioxidants
- Improves brain health
- Reduces chronic pain and increases pain tolerance
- Improves sex drive and performance
Initiating an exercise program
When you’re in pain you may not feel up to exercising. that it will hurt even more.The normal role of pain is to make us less mobile as the injured parts heal. But with persistent pain (which is defined as pain that persists after the injury has healed) the lack of movement can make it worse. Strong muscles can help reduce tenderness and spasms and act like a cushion for our bones and joints. In addition, exercise relieves stress and stimulates the release of endorphins, the body’s natural pain relief hormone.
If you decide to initiate an exercise program, please consult with your doctor before you begin. If you have a history of injuries from a car accident, sports, or other life events, it is best to collaborate with a trained professional who can help you work with and around past injuries.
When choosing an exercise, the first guiding principle is to choose one that you enjoy doing. Also, look for a low impact exercise that doesn’t put much pressure on your joints for example. stretching, strengthening, walking, Tai Chi, or yin Yoga.
Another thing to consider when you’re initiating an exercise program is to join a group-based program. Working out with others is a wonderful distraction from complaining tender muscles.
To Keep in Mind When Initiating an Exercise Program
Acceptance
When you initiate a new exercise program you may feel increased discomfort as unused muscles rebel as you stretch and move. Remember this is temporary and will settle down. Starting slow can help minimize this outcome.
When you begin your exercise program it’s important to wear comfortable clothes that don’t constrict your range of movement. You should also wear well-fitting shoes.
If you choose to initiate your exercise in a swimming pool inexpensive water walking shoes can help you feel steady in the pool.
Whatever exercise you engage in, remember to have a water bottle available so you don’t become dehydrated.
Pace yourself
Build up your exercise slowly so you don’t experience a significant flare up. Starting exercises can range from chair fitness, short walks, water walking, light weightlifting, low impact cardio, gentle and restorative yoga.
It’s important to perform warm up stretches before any type of exercise that will increase your respiration and blood pressure (like low impact cardio and water walking) because it dilates your blood vessels to ensure your muscles receive a supply of oxygen. This simple step can prevent injuries.
After any exercise that increases your respiration, it’s just as important to do light stretching to keep blood flowing throughout your body. This reduces stiffness and cuts down on light-headedness due to a slowing heart and a drop in blood pressure.
Self-awareness
Evaluate which movements are supportive and which ones create flare-ups. It is a balancing game where it takes discipline to show up to exercise but also not over doing it. It’s important to pay close attention if the discomfort of doing the exercise is just waking up weakened muscles or if the exercise is causing injury.
Paying attention to having good form is also important. Bad form means injury. Never sacrifice form for endurance. An instructor or trainer can help you learn how to modify movements to protect your back and joints. If you hear something pop or tear, or your joints hurt stop performing the exercise.
Before starting, Ask yourself
- Am I in pain right now? Where is it located? Is it in the joints or the muscles? Would exercise loosen up the muscles and make me feel more comfortable?
- How intense is my discomfort?
- Am I fatigued?
- Would I be at risk of injury if I exercised right now?
- What’s on my schedule for today and tomorrow that could be impacted if I had a flare up?
Self-management for exercise induced soreness
- Massage
- Hydrotherapy (spa or warm Epsom salt bath)
- Rest
- Ice pack
- Gentle stretching
- Over-the-counter topical heat rubs