Introduction to a Proper Exercise Routine
Proper Exercise Routine
Before starting any exercise program you should talk with your medical provider. Exercise is crucial in strengthening muscles so they require less oxygen. If your heart and breathing muscles are in shape they can work with less oxygen, thus decreasing the work of breathing. Regular exercise will make you stronger over time and you will be able to do more before you feel tired. Avoiding exercise can lead to a dangerous spiral of inactivity. Just because you are short of breath doesn’t mean you can’t get some form of exercise, just do what you can.
Tips for Exercising Safely with an Asbestos Related Disease
- The exercise you choose must be an endurance exercise, which is something that increases your heart rate.
- Get plenty of rest before working out.
- Exercise at your best time of day.
- Begin with a light warm-up exercise like stretching.
- Don’t exhaust yourself! Use breathing techniques (like pursed lip breathing) to maintain proper oxygenation.
- Commit to exercising regularly. Set a routine and promise to stick to it. If you fall out of your routine, don’t worry too much. Just start your routine again as soon as possible!
- Never exercise on a full stomach.
- The water you drink today hydrates your body for tomorrow so be sure to get plenty of water the day before and the day of exercising. Drink 6-8 ounces of water every 20 minutes during exercise.
- Check your pulse before you work out and during exercise:
- Your maximum heart rate is about 220 minus your age.
- Your target heart rate is 50-75% of your maximum heart rate.
- If you can sing during exercise your probably aren’t working hard enough.
- Stretch and cool down after an aerobic work out.