Type of exercise • Walking, biking, swimming, jogging, dancing, Zumba, aerobic step, kick boxing, treadmill, stationary bike, elliptical rower, to name just a few.
Components of exercise program • • •
Warm up 3 - 7 minutes Begin to loosen up your body at a slow pace/intensity Aerobic (actual time exercising) 10 - 60 minutes Cool down and stretch 7 - 10 minutes Cooling down allows your muscles to recover, improve muscular balance, reduce injury occurrence.
Strength training A sound, well balanced exercise program should always include a strength training segment. Your post-op program will include specifics on strength training.
General guidelines: • • • • • • • • • •
Wear loose fitting clothing and comfortable sneakers. Journal your exercise session. Do not exercise outdoors in extreme heat or cold. Ideal temperature is approximately 40-80 degrees with humidity 65% or less. Do not exercise on a full stomach. Wait at least an hour and a half after eating a meal before you exercise. Do not exercise if you have a fever. Hydrate before, during and after your workouts. Use variety in your workouts. Some important signs and symptoms to be aware of include: - Pain, tightness or discomfort in the chest, throat, jaw or arms - Unusual shortness of breath - Palpitations or skipped heart beats - Dizziness or lightheadedness - If you develop any unusual symptoms during exercise, stop and rest and contact your health care provider if needed.
Stress Stress can be defined as your body’s response to any demand made on it or as the internal response to external situations in our lives. It can also be described as an “invisible force” that keeps us going. Stress itself is not bad, rather it is the way we handle it and respond to it that differentiates between productive (positive) and non-productive (negative) stress. Productive stress produces a pleasurable or healthy response and gives a sense of accomplishment and satisfaction (ie. successfully meeting an important deadline, competing in a sport you enjoy, etc.) Non-productive stress causes discomfort and anguish (i.e., worrying about meeting that deadline, waiting in a line when you are late for an appointment etc.)
30
