Introduction
Physical activity is crucial for managing metabolic disorders, but it requires careful planning and monitoring. This guide outlines safe exercise practices for various metabolic conditions.
Before Starting
- Obtain clearance from your endocrinologist
- Have recent lab work reviewed
- Ensure proper monitoring equipment is available
- Wear a medical alert bracelet
General Exercise Guidelines
Frequency
- Start with 3 sessions per week
- Gradually increase to 4-5 sessions as tolerated
- Allow rest days between sessions
Duration
- Begin with 10-15 minutes
- Progress to 30-45 minutes per session
- Include warm-up and cool-down periods
Intensity
- Start low-intensity (able to hold conversation)
- Monitor heart rate (50-70% of max)
- Progress gradually based on tolerance
Recommended Activities
Aerobic Exercise
- Walking
- Swimming
- Stationary cycling
- Low-impact aerobics
Strength Training
- Body weight exercises
- Light resistance bands
- Weight machines (start light)
- Free weights with supervision
Safety Precautions
Monitor These Signs
- Blood glucose levels
- Heart rate
- Blood pressure (if applicable)
- Signs of fatigue or distress
When to Stop Exercise
- Feeling dizzy or lightheaded
- Unusual shortness of breath
- Chest pain
- Severe fatigue
Special Considerations
For Diabetes
- Check glucose before, during, and after exercise
- Carry fast-acting carbohydrates
- Exercise with a partner when possible
For Thyroid Conditions
- Monitor heart rate closely
- Stay hydrated
- Avoid overheating
Progress Tracking
- Keep an exercise log
- Record vital signs
- Note any symptoms
- Track improvements
Contact Healthcare Provider If
- Experiencing unusual symptoms
- Unable to complete routine
- Consistent fatigue post-exercise
- New pain or discomfort