The healthy blog for busy people: SHOULD I START A PHYSICAL ACTIVITY PROGRAM?

In last publications, we have talked about the negative consequences of being physically inactive. However, starting a new physical activity program without having some preventive measures can also be dangerous for your health. Therefore, in the following paragraphs we are giving you the very rules you have to accomplish before becoming more active.

The Par-Q+ (Physical Activity Readiness Questionnaire+) is a simple tool that can help you to determine if you are able to become more physically active or engage in a fitness appraisal. It contains a simple 7-question battery which will not take you more than 5 minutes to answer. The original document includes all the instructions you have to follow, in a very clear way. So if you are interested you can download and complete it. Once you have finished, you will know if you are allowed to take the next step or consult your doctor instead.

If you passed the Par-Q+ satisfactorily, then you can go through another questionnaire, specialised in revealing the risk factors of coronary artery diseases. Although it may be a little bit harder to complete if you do not have the data from a blood test, it is very useful to differentiate individuals according to their status.

The table below represents both positive and negative cardiovascular risk factors. Once you have scored all the items, the next step is to stratify the risk level. The slide number two shows in which cases you belong to each risk level. It also answers to the questions: ‘Should I get a medical exam before exercise?’ and ‘Do I need doctor supervision during an exercise test?’ following the recommendations from the American Council of Exercise (ACE). Slide number three contains some guidelines given by the specialists so as not to take unnecessary risks during exercise.

As you see, taking those simple advertisements before exercising will become your physical activity safer. If you have passed both questionnaires, you are ready for becoming more active!

MOTIVATION MAKES YOU START, HABITS MAKE YOU KEEP MOVING ON

If you have any doubt about this post, or any of them, do not hesitate to ask. We will be happy to answer you. Of course, here we leave the sources of information used for this post:

Bredin, S. S. D., Gledhill, N., Jamnik, V. K., & Warburton, D. E. R. (2013). PAR-Q+ and ePARmed-X+: New risk stratification and physical activity clearance strategy for physicians and patients alike. Canadian Family Physician, 59(3), 273–277.

Kordich, J. A., (2004). Client Consultation and Health Appreisal. En Earle, R. W. & Baechle, T. R., (Ed.), NCSA’s Essentials of personal Training (pp. 161-192). Stanningley, Unated Kingdom: Human Kinetics.

Shephard, R. J. (2015). Qualified Fitness and Exercise as Professionals and Exercise Prescription: Evolution of the PAR-Q and Canadian Aerobic Fitness Test. Journal of Physical Activity and Health, 12(4), 454–461. https://doi.org/10.1123/jpah.2013-0473.