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TITLE: "When NOT to Exercise!”

Dear David and Trish:

I read your column every week, and have followed your advice and direction. However, there is one area that you (and most other writers) have not covered…. and that is when NOT to exercise. I know that concept sounds strange, but there MUST be certain conditions and situations where one should totally refrain from formal exercise, or at least modify. Am I correct?

-Cautious in Crofton

Dear “Cautious”,

Trish and I have mentioned this quite a few times, but it’s worth mentioning again. Please, be sure to consult your trusted medical practitioner BEFORE engaging in an exercise program. This goes for everyone, but especially if you have been sedentary, are overweight, have high or low blood pressure, or other diagnosed medical problems. You should discuss your plans with the practitioner, and get some advice on limitations, precautions, and specific types of exercise that may be most beneficial in supporting better health and function.

It is also important to discuss your exercise plans with the health professional that you are getting nutritional guidance from. Often, caloric intake and meal sequencing should be modified to support the exertion involved in your routine, and you need to select foods that will assist in effective muscular and systemic recovery. This is especially important if you are on a weight loss regimen with a modified carbohydrate or low fat diet.

Having gone through the proper procedures (medical consultation combined with a complete physical is needed, and some direction from a qualified nutritional counselor) you have started an effective exercise program. Congratulations! Work hard, but work SMART! Get all the information you can, and, if available, get professional instruction.

When training our clients, we let them know of FIVE specific critical areas of the body that need to be continuously monitored during your exercise periods (both cardio and resistance). They are:

The instruction is as follows: if you feel pain or even discomfort in any one of these five critical areas, STOP! If you are working with a Trainer, let them know and get advice immediately. If you are working out on your own, or with a partner, DO NOT continue the movement! The adage “no pain no gain” does NOT apply here. We can’t stress this enough… it is foolish, and tremendously risky, to continue doing any movement that is painful in these areas. Folks… your body is giving you a clear signal, honor it.

Of course, pain or distress in other areas may be of concern, also. You need to be able to differentiate muscle fatigue, ligament stress, and actual anatomical dysfunction. Always be diligent and overly cautious here… the body you save may be your own!

Pretty broad term…”life events”. Well, life is just that way. We all experience a veritable plethora of stresses, pressures, distractions, and demands every day. We need to learn when these are sufficient to require a modification of our exercise routine.

Though there is diverse opinion in this area, we feel it is good practice to cease or at least diminish the intensity of exercise during periods of sickness (which is a primary biological stressor, by the way). This means anything from a common cold to major illnesses. During periods of sickness, the energy level is diminished, and should not be further drained by intense exertion. Light to moderate movement, however, may be helpful. But, again, a consultation with a health professional would be advisable.

In times of emotional stress we need to also be careful. Again, energy is diverted and drained. And recovery is often affected. Better to take a walk, a quiet bike ride. Some activity that is mild and non-toxic is usual helpful.

Here is a partial list of symptoms that should be a “red flag” in regards to you working out. In other words, before running off to the gym to “sweat it out of the system”, check it out!

We all know that exercise enhances our health and fitness. However, there ARE times when inactivity is just what the doctor ordered! And even an extra ice cream cone now and then (low fat, of course) is the best medicine (this is what Trish and I ALWAYS order!).

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