Healing Headaches by Jim Bartley

Author:Jim Bartley [Dr Jim Bartley FRACS]
Language: eng
Format: epub
ISBN: 9781869798901
Publisher: Penguin Random House New Zealand
Published: 2011-01-15T00:00:00+00:00

Table 14/1: Starting an exercise programme.

When pain leads to inactivity, muscles weaken. Motivation to get active again fades, particularly if depression also takes over. In order to improve, muscles must be reconditioned slowly. A sportsperson who has had an injury and subsequent surgery does not return to top-level competition immediately. He or she begins an active rehabilitation programme. A key ingredient to exercise is enjoyment, because if it is fun, you will stick with it. All the most expensive exercise equipment in the world is useless if you find using it so tedious that you cannot persist with it. Walking with a friend, aerobics classes at a health club and social dancing are fun. A little social input goes a long way. One has to be extremely motivated to maintain a regular exercise programme by oneself. Often people use the excuse of insufficient time as a reason for not exercising, yet the typical adult collapses in front of the television for four hours every day.

The incentive to start an exercise programme is usually not difficult. Starting an exercise programme might seem simple (Table 14/1), but motivating people to make lifestyle changes is difficult. Physical and psychological obstacles to exercise, such as a lack of money, the opposition of a partner and fear of injury, may need to be overcome. Some people are embarrassed to exercise in front of other people. Initially, non-exercisers may find any form of exercise unpleasant. Fatigue and loss of self-esteem are issues that may need to be addressed.

The way to start an exercise programme is to be in control and to start slowly. You can begin with as little as five to ten minutes every second day, and slowly build up to at least thirty minutes most days of the week. Doing too much, too quickly, is a recipe for failure. Missing a day, and allowing your muscles recovery time, is part of being healthy and achieving maximum results.

Exercise has powerful benefits, but there are potential adverse side effects. If you have not been regularly active for a long time, it is easy to overdo it. Exercise also puts stress on your muscles, tendons and ligaments. Within limits this is beneficial, but joint injuries are common among people who attempt too much, too quickly. If you exercise too hard, your unconscious brain understandably tells your body not to repeat the experience. The ‘no pain, no gain’ mantra is wrong. Exercise does not have to hurt to be beneficial. You should always work within your tolerance level and try not to exceed it, even when you feel you can do more. Endurance athletes do this, monitoring their heart rates as they build up their exercise and tolerance limits. All increases in exercise intensity should be carried out in a planned, steady way.

Fitting exercise into your regular day can be useful:

Take the stairs instead of the lift

Walk to the shops rather than drive

Park your car away from the office and walk.

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