Exercise Caution Before You Exercise

Whether it's running, walking, biking or swimming, exercise can help you - body and soul. In addition to improving strength, endurance and cardiovascular fitness, exercise can help relieve stress. 

You've heard it all before, right? Why is it then that nearly two-thirds of African American men and even more African American women aren't getting the exercise they need to stay healthy? Some suggest it's lifestyle - single mothers who can't go to a gym to work out, men too busy working two jobs to make ends meet, neighborhoods that aren't safe to get out and exercise. 

Whatever the reason, it may seem almost impossible for you to exercise regularly. But, especially for African Americans who face higher death rates from heart disease, it can be a matter of life and death. Dr. Hilton M. Hudson II offers encouragement and advice for starting a regular exercise program. 

He says the list of benefits of a regular exercise program far outwegh most reasons against it. "If you haven't been doing anything to get your body moving, you can make the promise easy on yourself: I will exercise for at least thirty minutes three times every week. If you take on only that minimal program of thirty minutes each session, you're giving only ninety minutes of your week to what is your best chance of long life and good health". That is a far better investment than anything you'll find on Wall Street." Before you jump right into an exercise program there are a few things for you to consider.

If you have heart disease, survived a heart attack, or are recovering from cardiac surgery, consult your doctor first. 

If you haven't been active in a while, check with your doctor first, then ease into an exercise program. Your physician or an exercise specialist can help you design a program that is safe and effective, and can help you reach your fitness goals. 

Extreme temperatures can be hard on your heart. Stay indoors during frigid weather. And, during the heat of the summer, find a cool place to work out. 

Try to plan your schedule so you aren't exercising right after eating. That can cause cramping or nausea. 

If you're suffering from the flu or a cold, skip the workout that day. Instead, rest, get plenty of fluids and build your strength for the next day. 

Make sure you drink plenty of fluids (preferably water) before, during and after your workout. 

While you are working out, listen to your body. A few aches and a little soreness are normal if you haven't been active. However, if you experience chest pains or sudden shortness of breath, stop immediately and call for help. 

It isn't always easy to get started on an exercise program. And, for some of us, it's even harder to stick to one. So look for support and encouragement from friends, a spouse or other family members. You might even convince one of them to join you in your program!