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I'm in better shape today than at any other period of my life," says John Anderson, a 45-year-old college pro- lessor. John is part of a growing segment of the population that is discovering the multiple benefits of starting an exercise program in mid-life. "In my 20s and 30si never had time ta exercise, because of family and work obligations. As I started getting older I started gaining weight and was worried about my health. I had very little energy. My doctor kept tell- ing me to start getting some exercise, but lnever listened to him.

"One day several people from the office asked me to join them during their lunch- time walk. Give up lunch for exercise? Well, they convinced me, and lactually enjoyed it. I never thought of walking as serious exercise. I now walk 30 to 40 minutes each day, have more en- ergy, and have lost 15 pounds. And my physician tells me that my health is excellent."

No matter how old you are, no matter what your past experiences have been with exercise, and no matter how sedentary you are or have been, it's never too late to start an exercise pro- gram. Sure, it takes time and commitment, but, the reward and benefits of an active lifestyle are certainly worth the effort!

Pre-Exercise Health Questionnaire

Before beginning an exercise program, you may need to have a physical examination and possibly an exercise treadmill test. To determine whether or not you should see your physician before getting started, take a minute to fill out the following pre-exercise health questionnaire. If you do not check any of the blanks, most medical experts agree that a moderate exercise program (such as brisk walking, easy swimming and cycling, etc.) can be started without first seeing a doctor. If you check two or more, it is a good idea to see your physician before starting an exercise program.

1. SUGGESTIVE SYMPTOMS

Have you experienced unusual pain or discomfort in your chest (pain that-suggests blockage in coronary arteries of your heart)?

Have you experienced unusual shortness of breath during moderate exercise (such as climbing stairs)?

Have you had any problems with dizziness or fainting?

When you stand up, or sometimes during the night, do you have difficulty breathing?

Do you suffer from swelling of the ankles (ankle edema)?

Have you experienced a rapid throbbing or fluttering of the heart?

Have you experienced severe pain in your leg muscles during walking?

Has a doctor told you that you have a heart murmur?

2. HEART DISEASE RISK FACTORS

Are you a cigarette smoker (or have you quit within the past year)?

Has your serum cholesterol been measured at greater than 240 mg./dl.?

Do you have very high blood pressure (more than 160/90 mm. Hg.) or are you taking medication to control your blood pressure?

Did one of your parents or siblings die of heart disease before age 557

Are you a diabetic? (Note: If you are older than age 30 with a long history of this disease, then classify yourself as an "individual with disease"-see next category.)

3. KNOWN DISEASES

Do you have a personal history of heart disease?

Do you have a personal history of kidney, liver, or thyroid disease?

Are you a long-term diabetic (older than age 30 with a long history of this disease)?

Ok so now you're ready. You have been cleared by your physician, and have made the commitment to start an exercise program. Here is what to keep in mind:

EXERCISE METHODS. The types of exercise you choose must be convenient for you. For example, if the exercise requires a great deal of time or a long drive to and from a facility, or if the exercise requires special, costly, or time-consuming preparation, the likelihood of you sticking with your program is very low. In addition, try a variety of exercise methods when starting out, such as walking one day and cycling the next. For the greatest chance of succeeding, choose an exercise program that's both convenient and easy to perform.

INTENSITY. Exercise intensity refers to the percentage of maximal effort during an exercise session. If you are just starting out, it is important to exercise at a low intensity, or low effort, for the first few weeks. A simple method of monitoring your intensity is by the talk test. If you are exercising at a safe and comfortable intensity level, you should be able to carry on a conversation at the same time without a great deal of difficulty. After several weeks you can gradually increase the exercise intensity according to how you feel and how well you have improved.

# posted by Medical Information : 4:02 AM