FIT ENOUGH FOR EXCERCISE
My Weekly’s favourite GP from TV and radio writes for you
Doctors and nurses always bang on about the benefits of exercise, but sometimes they’ll tell you to avoid some exercise on the basis that it can do more harm than good!
If you’ve had a hip or knee joint replaced, strengthening your leg muscles is key – however, it’s also important to protect your new joint. You should get a visit from a physiotherapist within a day of surgery to give advice on strengthening exercises. For most people who’ve had a hip replaced, at least in the first few months, you’ll be advised to avoid bending it more than 90°, crossing your legs, swivelling round (take small steps to turn instead) or forcing any movement further if it is uncomfortable.
If you’ve had a heart attack, it can be very scary to start exercising again – especially if your heart attack happened when you were active – but exercise you must as it’s one of the most important ways to cut your risk of further heart troubles. Long gone are the days of being confined to bed for weeks after a heart attack. Now, your physio team will get you up within the day, and you’ll be invited to go to a “cardiac rehabilitation” course, which includes exercise classes. As a rule of thumb, you can walk, use an exercise bike and make love when you feel ready; do housework and moderate gardening within 5-6 weeks (or 10-12 weeks after heart surgery) and restart DIY and heavier lifting after about 2 months (3 months after heart surgery).
For people with the
IF YOU’VE STRAINED A MUSCLE, REST FOR A FEW DAYS – YOU CAN CAUSE MORE DAMAGE IF YOU TRY TO KEEP GOING
chronic lung condition COPD, one of the biggest limitations is shortness of breath, so sufferers avoid exercise because they’re worried it will make their breathing worse. This leads to out-of-condition muscle and heart, lower levels of fitness and – you’ve guessed it – more shortness of breath. Exercise is key, but terrifying for many. Pulmonary rehabilitation classes are invaluable where you get tailored exercise and support to build up gradually – walking a little further and a little faster each time.
Having a fall can really knock your confidence and lots of my patients worry about further falls if they exercise. However, muscle strength is actually key to improving balance and avoiding falls. Older people should do a mix of aerobic exercise (brisk walking, dancing, swimming) with resistance exercises using light weights. Exercises from sitting can strengthen your upper body – lifting cans of beans up to your shoulders, for instance. If you’re at risk of falls, you can still exercise on your own with leg raises while lying or sitting, but you also need upright exercises, so ask your GP about a falls prevention programme. After menopause, risk of osteoporosis increases significantly and one of the best ways to avoid this is with exercise that jars your bones slightly. Here swimming and cycling don’t help – while great for muscle strength and balance, they’re “non weight bearing” and don’t provide the impact you need for bone regrowth.
You should combine endurance exercise that gets you mildly out of puff, like aerobics, brisk walking or rowing machines at a gym with strength and balance exercises. However, steer clear of high impact sports like tennis, gymnastics or skipping if you have osteoporosis. Next week: Skin Tags, Warts & All
IF YOU HAVE LOW BACK PAIN, KEEP AS ACTIVE AS POSSIBLE – TAKING TO YOUR BED, AS DOCTORS USED TO SUGGEST, CAN ACTUALLY SLOW RECOVERY
LONG GONE ARE THE DAYS OF BEING CONFINED TO BED FOR WEEKS AFTER A HEART ATTACK’’