What Type of Exercise is Right for Me? A Guide for Beginners - Physical Fitness

Share to:

What type of exercise is suitable for me?


Non-smoker; irregular exercise habits, suffering from hypertension and heart disease, neglecting symptoms.
Experiences chest pain during exercise and has had chest pain at rest.
Height: 160 cm, Weight: 45 kg, BMI: 17.58 (underweight), Flexibility: 25 (poor) ------ (above is the online assessment result) ------ Unsure if it's due to lack of exercise or something else.
Now, any activities involving running or jumping leave me breathless, sometimes to the point where I struggle to breathe and feel a tightness in my chest, as if my heart is being squeezed.
Currently, I only play table tennis during physical education class, and after two hours, I feel okay.
However, aside from table tennis, what other types of exercise would be suitable for me? Thank you!

Xiao Mian Xian, 20~29 year old female. Ask Date: 2002/09/16

Dr. Chen Qingbin reply Physical Fitness


Hello, Xiao Mianxian: If you experience chest pain and shortness of breath during exercise, it is necessary to undergo further detailed evaluation.
I recommend that you visit an outpatient clinic for a thorough examination.

Reply Date: 2002/09/16

More Info


Choosing the right type of exercise is crucial, especially for individuals with specific health concerns such as hypertension and heart disease. Given your current health status, including a low BMI of 17.58, poor flexibility, and a history of chest pain during physical activity, it is essential to approach exercise with caution and a well-structured plan.


Understanding Your Current Health Status
1. BMI and Weight: Your BMI indicates that you are underweight. This can lead to various health issues, including weakened immune function and decreased muscle strength. It is important to focus on gaining healthy weight through a balanced diet and appropriate exercise.

2. Cardiovascular Concerns: The chest pain you experience during physical activity is a significant concern. It is crucial to consult with a healthcare provider before starting any new exercise regimen. They may recommend a cardiac evaluation to ensure that your heart can handle increased physical activity safely.

3. Flexibility and Strength: Your flexibility score of 25 indicates that you may benefit from stretching exercises. Improving flexibility can help prevent injuries and enhance overall physical performance.


Recommended Types of Exercise
Given your situation, here are some exercise types that may be suitable for you:
1. Low-Impact Aerobic Exercises: Since you experience shortness of breath and chest discomfort during high-impact activities like running or jumping, consider low-impact exercises. Walking, swimming, or cycling can provide cardiovascular benefits without putting excessive strain on your heart.

2. Strength Training: Incorporating light resistance training can help you build muscle mass and strength. Focus on bodyweight exercises such as squats, lunges, and push-ups, or use light weights. Aim for 2-3 sessions per week, allowing for rest days in between.

3. Flexibility and Stretching: Incorporate daily stretching routines to improve your flexibility. Yoga or Pilates can be excellent options, as they not only enhance flexibility but also promote relaxation and stress relief.

4. Recreational Activities: Since you enjoy playing table tennis, continue with this activity as it provides a fun way to stay active. It also helps improve hand-eye coordination and reflexes.

5. Mind-Body Exercises: Consider practices like tai chi or gentle yoga, which focus on slow movements and breathing. These can be particularly beneficial for managing stress and improving overall well-being.


Safety Precautions
- Consult a Healthcare Provider: Before starting any exercise program, especially given your history of chest pain and hypertension, it is vital to consult with a healthcare professional. They can provide personalized recommendations and may suggest a supervised exercise program.

- Start Slowly: Begin with short sessions of low-intensity exercise, gradually increasing the duration and intensity as your body adapts. Listen to your body and stop if you experience any discomfort or pain.

- Monitor Your Heart Rate: Keep track of your heart rate during exercise. If you notice any unusual symptoms, such as chest pain, dizziness, or excessive shortness of breath, stop exercising and seek medical attention.

- Warm-Up and Cool Down: Always include a warm-up before starting your workout and a cool-down afterward. This helps prepare your body for exercise and aids in recovery.


Conclusion
Finding the right type of exercise for you involves considering your current health status, preferences, and safety. Focus on low-impact activities that you enjoy, incorporate strength and flexibility training, and always prioritize your health by consulting with a healthcare provider. With the right approach, you can safely improve your fitness and overall well-being.

Similar Q&A

Finding the Right Exercise Routine for Your Fitness Level

Non-smoker; regular exercise habits. Height: 167 cm, Weight: 66 kg, BMI: 23.67 (normal). Flexibility: 20 (poor), Muscle strength: 26 (average), Cardiovascular endurance: 103.45 (excellent) ------ (the above are the results of the online assessment) ------ Suitable exercise method...


Dr. Xu Zhenrong reply Physical Fitness
Mr. Glasses: The fitness assessment consists of four components: BMI, flexibility, muscular strength, and cardiovascular endurance. Each of these components has its significance. BMI refers to the ratio of height to weight and whether it meets the standard; being overweight or un...

[Read More] Finding the Right Exercise Routine for Your Fitness Level


How to Safely Improve Flexibility for Beginners

If you don't exercise regularly and have noticed that you can touch your knees while bending over, and you want to start training on your own, it's important to proceed cautiously to avoid any potential spinal injuries. Here are some steps to help you get started safely...


Dr. Pan Yingda reply Physical Fitness
If it were up to me, I would suggest: don't focus on "training" yourself just yet; the term "training" seems to carry a sense of compulsion that can easily lead to hesitation and potential injury! Instead, I believe it's better to start exercising an...

[Read More] How to Safely Improve Flexibility for Beginners


Choosing the Right Exercise Equipment for Weight Loss: A Guide

Hello, regarding the suitable exercise equipment during weight loss, my company has some available equipment that I can use. I am considering using a treadmill, stationary bike, and an elliptical machine (which involves alternating movements of the hands and feet). I plan to have...


Dr. Ke Qiuliang reply Nutrition
Hello: Based on your height and weight, your current BMI is 21.8, which falls within the normal weight range. Regarding your questions about exercise equipment, I personally recommend choosing the equipment that you are most interested in and that you will be willing to use consi...

[Read More] Choosing the Right Exercise Equipment for Weight Loss: A Guide


Maximizing Your Morning Run: Tips for Effective Exercise and Pain Relief

I would like to ask the doctor a question. I currently run for about half an hour every morning after waking up, but then I go back home and take a nap. Does this mean I am not achieving the benefits of exercise? How can I improve this situation? Additionally, I experience sorene...


Dr. Huang Jianling reply Physical Fitness
1. Exercising for half an hour each day is sufficient, but the intensity and type of exercise should also be tailored to individual capabilities. The type of exercise (depending on personal fitness levels) and effective exercise intensity (*effective heart rate for exercise is 60...

[Read More] Maximizing Your Morning Run: Tips for Effective Exercise and Pain Relief


Related FAQ

Physical Fitness

(Physical Fitness)

Obesity

(Physical Fitness)

Arthritis

(Physical Fitness)

Family Medicine

(Physical Fitness)

Exercise And Weight Loss

(Nutrition)

Muscle Strain

(Rehabilitation)

Sit-Ups

(Rehabilitation)

Eating Habits

(Nutrition)

Leg Soreness

(Rehabilitation)

Falls

(Rehabilitation)