EXERCISING WITH UNDERLYING HEALTH ISSUES
  1. WHAT IF YOU ARE OVERWEIGHT?
    • Start out slowly and gradually increase the intensity of your physical activity
    • Divide a single long-duration activity into several short-duration workouts.
    • Engage in 45-60 minutes of moderate activity per day to avoid the transition from overweight to obesity.
    • To prevent weight gain or regain, engage in 60-90 minutes of moderate-intensity exercise each day, or less intense forms of exercise (for formerly obese individuals).
    • Consult your doctor if you are unsure about which type of exercise is best for you in order to avoid unnecessary injuries.
  2. WHAT IF YOU HAVE HIGH BLOOD PRESSURE?
    • Exercise at a moderate intensity for 30 to 45 minutes most days of the week (eg, brisk walking).
    • However, before beginning an exercise programme, consult with your doctor.
  3. WHAT IF YOU HAVE HIGH BLOOD PRESSURE?
    • Engage in 30-45 minutes of aerobic activity per day (brisk walking, jogging, cycling, and swimming) at least 5 times per week.
  4. WHAT IF YOU HAVE DIABETES?
    • Engage in 30 minutes of moderate-intensity exercise per day (at least five times per week) plus/minus 20 minutes per day (at least five times per week) of vigorous aerobic exercise and two sessions per week of resistance training (eg, lifting weights)
    • Before beginning any exercise programme, you should, however, speak with your doctor to assess your level of fitness. Certain types of physical activity are not recommended for diabetics due to complications.
  5. WHAT IF YOU ARE STRESSED OUT?
    • Your risk of developing diabetes, high blood pressure, and high cholesterol may all be impacted by stress. Exercise is an effective way to combat and overcome stress. Depending on your preferences, you can walk, climb stairs, jog, cycle, practise yoga, tai chi, garden, lift weights, or swim.