Establishing regular exercise procedures for yourself is a bit like cracking passwords. How do you find a sports activity that suits you. It is feasible to do a few days a week, and do you like to continue? If you are still managing rare or severe diseases, you may be more challenging to start regular exercise.
The first step is to always consult your doctor. They can provide you with advice based on your health.
When you are ready to take an important first step, you can listen to the following suggestions.
Because small changes are the easiest to integrate into your lifestyle, it starts from a short exercise every Monday to twice.
This is a way to start safety.
Pay attention to the form of exercise. If you are not sure how to exercise, arrange the guidance with private coaches, physical therapists or other sports coaches at any time. Correct forms are essential for making full use of exercise and preventing injuries.
When people do too much and too fast, they are often hurt. It is recommended that people familiarize with Bog’s perception of the accumulation list (Pre) rating. The range ranges from 6 to 20, of which 6 are “not tired” and 20 is “the biggest force”. When performing moderately, the goal is between 12-16 points.
The body will not become stronger overnight, so look at your progress in a few weeks and months. If you want to see the progress every day, you may not notice a big difference, which may be frustrating. Write a “TA DA” diary every week to celebrate your achievements. When you look back in the future, you will be proud to see that you can do more now.
Don’t be afraid to try new things. If you don’t like to walk out, try ride bicycles, swimming or group exercise courses. Exercise should be a pleasant part of your daily life, rather than feeling like an obligation.
You should start with determining your tolerance: “You have the energy to exercise twice a week, three times, four times? Do you need a longer rest time or positive recovery day?
Exploring your limits carefully and persisting can prevent you from overwork.
In order to help relieve fatigue during exercise, reduce the number of groups and repetitions, and understand how much rest time is needed. Another modification you can merge is to allow two activities to recover the day and a complete rest day. Your medical team can provide more specific suggestions about rest time for your condition. With the advancement of your tolerance and the consent of the doctor, you can increase weight, and repeat or group numbers.
Start slowly and low. This may mean starting with a five -minute walk. This depends entirely on people, but it is best to start with low impact movements, such as stretching and walking. It is important to listen to our bodies and adjust as needed. Perhaps the facts have proved that there are too many walking for five minutes, but it is feasible to walk for three minutes.
Seek guidance from physical therapists who specialize in chronic diseases. Many trainers are taught to work with those who may suffer from acute injuries or often exercise at a higher level. For those with chronic diseases, trainers may not be the best because they may be too hard and do not understand the complexity of the person’s needs.
Exercise is a process, and it does not require specific destinations. This means that as a patient with chronic diseases, we will have to adjust. Sometimes we may not be able to exercise at all, it doesn’t matter. We don’t have to have an ultimate goal in our hearts.