Exercising with Health Limitations
It is not a novel concept that a sound and balanced exercise program is one that should be consistently incorporated into each individual's lifestyle. However, a sound exercise program should not be stereotyped as being one only physically fit individuals may partake in. Health limitations are becoming a reoccurring challenge within the health/fitness field. These limitations, however, can be overcome when the correct exercise tactics are utilized. The following will address a few of these common limitations and offer training suggestions to help counteract these limitations in order for workouts to be as safe, effective and comfortable as possible.
One of the most noted health limitations present in society is the incidence of obesity. This condition is characterized as possessing a body fat percentage of 32 or higher for females and 25 or higher for males (American Council on Exercise standards). It is of the utmost importance for individuals facing obesity to make their exercise program as enjoyable and pain-free as possible. Cardiovascular activity for these individuals should focus on a low-intensity, high-duration regimen. Interval training where bouts of exercise of 10 minutes or less are performed with short rests in between may also be incorporated. Modes of exercise should focus on low-impact movements to care for the joints. Strength training should also be incorporated for 10 to 15 minutes per day, three times per week.
Diabetes is another limitation that is often associated with obesity. Many non-active, overweight individuals contract Type 2 Diabetes, which results from insulin resistance combined with defective insulin secretion. It is important for these individuals to maintain proper balance of food and insulin dosage when exercising. It is recommended that blood glucose levels be lower than 250-300 mg/dL before commencing exercise. Aerobic activity should involve repetitive contractions of major muscle groups, which may involve brisk walking, cycling or swimming at a duration of 30-60 minutes. It should also be noted that people who face diabetes should monitor their blood-glucose levels after exercise to avoid becoming hypoglycemic (dangerously low levels of blood sugar).
Asthma is termed as a Chronic Obstructive Pulmonary Disease and involves a reduction of breathing capacity. Although people with this condition often frown upon exercise, physical activity is highly recommended by physicians to reduce the symptoms of asthma as well as promote psychological benefits. A generous warm-up session should be implemented for these individuals and should consist of a five to 10 minute bout at 40 to 50 percent of their age-estimated maximal heart rate. From there, short bouts of exercise will reduce the chance of an asthma attack. An example could be three sets of four- to six-minute aerobic activity with 5-minute breaks in between. It should be encouraged for these individuals to always carry their inhaler when exercising and refrain from exercising in the cold.
Lastly, Osteoporosis is a disease that causes bone frailty, increases risk of bone fractures and depletes bones of their mineral content. Although one might think otherwise, forms of weight-bearing exercise are the best choices for people with this condition, as this form of exercise not only promotes muscle density but bone regeneration as well. Strength training should be incorporated two to three days per week and consist of one to three sets of six to 12 repetitions for eight to 10 different muscle groups. Younger individuals with this condition may include plyometric or explosive jumping exercises to further encourage bone renewal. Although they are a popular activity to improve joint stability, water-based exercises should be avoided with this condition, as they are not gravity-based and will not provide enough of a workload to improve bone structure.
