Physical activity: how to move safely and make it stick
Want more energy, less pain, and better mood? Moving more is the fastest way to feel that change. You don’t need a gym or hours a day. Small, consistent steps beat rare big efforts. Below I’ll give clear, usable tips so you start safely and keep going—especially if you take medicine or have a health condition.
How to start — a simple plan
Begin with a short, realistic routine. Try 20–30 minutes of moderate activity (brisk walking, easy bike ride, swimming) five days a week or 75 minutes total of higher-intensity work each week. If 30 minutes feels like too much, split it into three 10-minute walks.
Add two short strength sessions per week. Use bodyweight moves: squats, push-ups against a wall, or seated leg raises. Strength work protects joints, improves balance, and helps daily tasks like climbing stairs.
Warm up for 5–10 minutes before harder effort: easy walking, shoulder rolls, gentle marching. Cool down with 5 minutes of slower movement and a few stretches. This lowers dizziness and soreness.
Use the RPE (rate of perceived exertion) scale if you don’t track heart rate: 1 is sitting, 5–6 is brisk but sustainable, 7–8 is hard. Aim mostly for 5–6 for steady gains.
Exercise when you have health issues or take medications
If you have a chronic condition—like asthma, high blood pressure, kidney disease, dementia, or chronic pain—exercise still helps, but plan it. Talk with your clinician about safe intensity and warning signs. For example:
- Asthma: carry your rescue inhaler if you use one. Some people find a quick warm-up reduces exercise-induced symptoms. Read about how rescue inhalers (albuterol or levalbuterol) work so you know when to use them.
- Blood pressure meds: drugs like beta-blockers (Toprol) or calcium channel blockers (nifedipine) can change your heart rate and cause dizziness. Don’t rely solely on pulse—use RPE and watch for lightheadedness.
- Pain medicine or NSAIDs: these can mask pain that warns you to stop. If you take strong pain meds or NSAIDs regularly, choose lower-impact activities (swimming, cycling) and check with your provider about safe load and recovery.
- Kidney disease, dementia, or other long-term conditions: prioritize balance and gentle strength work. Short, supervised sessions often help build confidence and reduce falls.
Stop and get help if you have chest pain, sudden breathlessness, fainting, or severe lightheadedness. Carry an ID card listing major conditions and key medicines.
Practical tips that work: set a fixed time for walks, pair activity with a habit (walk after coffee), track progress in minutes not miles, and buddy up to stay motivated. Small wins add up fast.
Want articles about how specific meds or conditions affect exercise? Check related guides on our site about inhalers, blood pressure meds, dementia care, and safe pain management to tailor your plan.
