Is it safe for me to exercise?

Exercise Safety: Guidelines for Starting or Continuing Physical Activity

Exercise is generally safe for most individuals, but consulting with a healthcare professional before starting a new exercise program is recommended, especially if you have any chronic health conditions, are over 40 (men) or 50 (women), or have been sedentary. 1

General Exercise Safety Guidelines

Who Should Seek Medical Clearance First?

• Men over 40 and women over 50 1
• People with chronic health conditions including:
  • Cardiovascular disease
  • Diabetes
  • Respiratory conditions
  • Rheumatic and musculoskeletal diseases (RMDs)
  • Neurological conditions (e.g., stroke)
• Pregnant women with complications 1
• Those who have been sedentary and plan to start vigorous exercise 1

Who Can Exercise Without Prior Medical Evaluation?

• Most children and young adults without chronic conditions 1
• Those already engaged in regular physical activity who wish to maintain or gradually increase their activity levels 1
• Most pregnant women without complications 1

Exercise Recommendations by Health Status

For Healthy Adults:

• Engage in at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous-intensity activity 1
• Include muscle-strengthening activities at least 2 days per week 1
• Start gradually if previously inactive and progress slowly to recommended levels 1

For Those with Chronic Conditions:

1. Rheumatic and Musculoskeletal Diseases (RMDs):

   • Exercise is safe and beneficial, with few reported adverse events 1
   • Perform both aerobic and strengthening exercises aiming for at least moderate intensity 1
   • Aim for 150 minutes per week of moderate aerobic exercise and strengthening exercises twice weekly 1

2. Cardiovascular Disease and Stroke Survivors:

   • Undergo graded exercise testing with ECG monitoring before starting an exercise program 1
   • Follow an individualized exercise prescription based on testing results 1
   • Exercise in medically supervised settings if you have severe cardiac disease 1

3. For Those Unable to Meet Minimum Recommendations:

   • Some physical activity, even if less than recommended amounts, is still beneficial 1
   • Start with light activities and gradually increase duration and intensity 1

Safety Precautions

Before Exercise:

• Include proper warm-up and stretching to reduce musculoskeletal injury risk 1
• Stay hydrated and avoid exercising in extreme environmental conditions
• Wear appropriate footwear and clothing

During Exercise:

• Monitor intensity using perceived exertion (aim for "somewhat hard" to "hard" on the Borg scale) 1
• Stop exercise immediately if you experience:
  • Chest pain or pressure
  • Severe shortness of breath
  • Dizziness or lightheadedness
  • Unusual fatigue
  • Joint pain beyond mild discomfort

Common Pitfalls to Avoid

1. Starting too intensely - Begin at a lower intensity and duration and progress gradually, especially if you've been sedentary 1

2. Ignoring warning signs - Pay attention to your body's signals and stop if you experience concerning symptoms

3. Skipping warm-up and cool-down - These are essential components to reduce injury risk 1

4. Assuming all exercise is dangerous with chronic conditions - For most conditions, some form of adapted exercise is beneficial and safe 1

5. Bed rest for medical conditions - Complete inactivity is rarely beneficial and can lead to deconditioning 1

Remember that the benefits of regular physical activity far outweigh the risks for most people. The key is finding the appropriate type, intensity, and amount of exercise for your specific health status and fitness level.