Are you having back pain with any of the following?
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.
Physical activity can vastly improve your overall health. Making time for regular exercise is one of the most important things you can do for your health. It can prevent some illnesses and even help treat some chronic conditions.
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:
As you begin to build regular exercise into your life, consider making a goal that includes frequency, intensity, and time.
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.
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:
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.
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).
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.
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:
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.
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:
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:
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:
We also recommend that you check with us before starting an exercise program if you:
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.
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.