My Doctor Online The Permanente Medical Group

Are you having back pain with any of the following?

  • Severe pain, weakness or tingling in your leg(s).
  • Difficulty stopping urination or loss of control of bladder or bowels.
  • Unexplained fever, nausea or vomiting.
  • A history of cancer or unexplained weight loss.

We understand that you are experiencing one or more of the health issues that might be impacting your back pain.

We recommend that you discuss these health issues with your doctor before proceeding with this program.

Once you are cleared by your doctor to do this program, we hope it helps you find relief from your back pain.

Getting Ready to Move More

How to Get Started

It is not always easy to make time for something new in your life. However, the immediate and long-term benefits of exercise make it worth adding to your to-do list.

To get many of the benefits of exercise, we recommend 30 minutes of moderate exercise on most days of the week (this is a total of 150 minutes a week). By moderate, we mean that you should notice an increase in your heart rate, but you should still be able to talk comfortably.

Here are some tips to help you ease into a new exercise routine:

  • Start by choosing an activity that you enjoy. This is different for everyone: a salsa dance class could be your first choice, or you might prefer a brisk walk around your neighborhood in the evening.
  • Make a plan with a specific goal in mind. Perhaps you aspire to walk a half marathon, swim 2 miles without stopping, or consistently exercise 3 times a week. Set goals that fit your lifestyle and are realistic for you.
  • Schedule time to exercise. Set aside time in your daily schedule for a trip to the gym or a yoga class during lunch. Or invite your family to join you after work. Make a date with yourself and keep it!
  • Chart your progress. Many people find it helpful to see their progress over time. Write down the activity you do each day of the week in a notebook or online journal. Keep track of your distance, how long your activity lasted, and how you felt before and afterwards. You can use a paper journal, personal desk assistant or an online tool available on the Internet.
  • Find a friend or partner to exercise with you. This may help keep you motivated and provide support.

Setting Exercise Goals

As you begin to build regular exercise into your life, consider making a goal that includes frequency, intensity, and time.

Frequency

Decide how often you will exercise. Start slowly if you have not been active recently. Begin by exercising 2 or 3 times per week. You are more likely to reach this goal if you are specific about which days you plan to exercise. Once you get fit, you can increase the frequency. The goal is to be active on most days. Routine is the key. After 2 weeks of sticking with a routine, developing the habit of exercise will seem like less of a chore or more like something you look forward to.

Intensity

A common mistake that people make when beginning an exercise routine is not paying attention to exercise intensity. If you work out too hard, you may injure yourself or get so sore that you don't want to see another free weight or walking shoe again. If you don't work out hard enough, you won't see results and you may feel discouraged. Aim for the right balance of comfort and challenge.

There are 3 ways to measure intensity:

  • Target heart rate. Find your target heart rate using our target heart rate monitor tool.
  • Talk test. Your activity level is light if you can sing during the activity, moderate if you can talk comfortably, and vigorous if you need to take a breath between every word.
  • Perceived rate of exertion (PRE). This measures how hard you feel you are exercising. The scale goes from 0 to 10 where 10 is the hardest.

When you begin to be more active, aim for the middle of the range or a 5. This means 50 percent of your maximum heart rate, moderate intensity in the talk test, and between 5 and 7 on the PRE.

Time

Try to be active for 30 to 50 minutes per day. When setting exercise goals, we recommend choosing activities and a fitness plan that are realistic and feasible for you. For example, if you like walking but haven't exercised in a while, start out walking for the amount of time you are able. Then, you can gradually increase your walking time (to 20 and then 30 minutes or more), frequency (from twice to three times a week), and intensity (by adding some hills to your walking route when you feel ready).

Choosing the Right Activity for You

Find an activity that is right for you so that you'll stick with it. There are many fun ways to keep moving. You don't have to train for a marathon to be fit. Think about what kinds of exercise you enjoy. Popular activities include walking, jogging, running, swimming, biking, yoga, taking a dance class, and much more. 

Casual exercise 

You can fit a lot of casual exercise into your daily life just by taking advantage of little opportunities to be active. You don't necessarily have to go to the gym or walk 5 miles to get some of the benefits of being more active. Small efforts can add up to big changes. Try some of these tips:

  • Walk or bike to work or the grocery store instead of driving.
  • Take the stairs instead of the elevator.
  • Park at the far end of the parking lot and walk to your destination.
  • Get off the bus before your stop and walk the rest of the way.
  • Walk to your coworker's desk instead of calling or e-mailing.
  • Mow the lawn, vacuum, weed, or do repairs around the house – things that need to be done anyway.
  • Meet someone for a 10 minute walk break at work. 
Walking

Kaiser Permanente's 10,000 Steps Program can give you the support you need every step of the way. You will receive daily e-mail tips that provide encouragement and support.

Overcoming Barriers

Most of us don't get enough exercise, despite the physiological, psychological, and health benefits that physical activity brings. Time, money, and lack of motivation are reasons why many people don't exercise.

Take a moment to write down your reasons for not exercising. Once the list is complete, review your reasons or barriers. Think about each one and ask yourself:

  • What, specifically, is standing in my way?
  • Is it a tangible situation, thought, or feeling?
  • How can I remove or reduce this barrier? For example, you may need to get help from others, ask questions, do research, or change your thinking.

Time is one of the most common barriers to regular exercise. Many people just can't seem to find time in their busy lives. Let's analyze what this means. Try asking yourself:

  • Can I drop some responsibilities to make time for exercise?
  • Am I spending time on something now that I don't value? (Such as TV, taking care of others' needs that they could do themselves, or tasks that can be delegated.)
  • Do I have a time management system in place?
  • Could I schedule physical activity with myself in the same way that I schedule other appointments?
  • Could I double-task by getting exercise during another task (such as commuting, meetings, watching kids' games, errands)?

When to Check with Us

Starting a new exercise program is safe for most people. However, exercise may be unsafe for people with certain health conditions. If you have any of the following health conditions, we recommend that you check with us before starting an exercise program:

  • A recent heart attack
  • Asthma or lung disease
  • Diabetes
  • Heart, liver, or kidney disease
  • Pain in your chest, joints, or muscles that happens during exercise
  • Arthritis
  • Osteoporosis
  • Joint replacement surgery
  • Loss of balance, dizziness, or loss of consciousness
  • An untreated joint or muscle injury
  • Persistent symptoms following a joint or muscle injury   

We also recommend that you check with us before starting an exercise program if you:

  • Smoke
  • Are overweight or obese
  • Take medications to manage a chronic condition
  • Are pregnant
  • Are unsure of your health status   

When you start a new exercise routine, we recommend that you start slowly to avoid injury or overexertion. If you're breathing too hard, try to slow down. You should be able to talk while exercising. If you can't talk, you are probably working too hard.

Stop immediately if you feel dizzy or faint, or if you feel nausea or tightness in your chest. Wear comfortable, sturdy shoes and appropriate clothes for the activity and weather.

Additional References:

Related Health Tools:

Classes and Coaching
Interactive Programs
Personal Logs and Diaries
Podcasts
Videos

If you have an emergency medical condition, call 911 or go to the nearest hospital. An emergency medical condition is any of the following: (1) a medical condition that manifests itself by acute symptoms of sufficient severity (including severe pain) such that you could reasonably expect the absence of immediate medical attention to result in serious jeopardy to your health or body functions or organs; (2) active labor when there isn't enough time for safe transfer to a Plan hospital (or designated hospital) before delivery, or if transfer poses a threat to your (or your unborn child's) health and safety, or (3) a mental disorder that manifests itself by acute symptoms of sufficient severity such that either you are an immediate danger to yourself or others, or you are not immediately able to provide for, or use, food, shelter, or clothing, due to the mental disorder.

This information is not intended to diagnose health problems or to take the place of specific medical advice or care you receive from your physician or other health care professional. If you have persistent health problems, or if you have additional questions, please consult with your doctor. If you have questions or need more information about your medication, please speak to your pharmacist. Kaiser Permanente does not endorse the medications or products mentioned. Any trade names listed are for easy identification only.



Copyright © 2009-2013 The Permanente Medical Group, Inc. All rights reserved.