Safety First: When to Check with a Doctor

Most people can safely start walking or other gentle exercise. A few should check with their doctor first, and everyone should know the warning signs that mean stop. Caring for your body includes caring for it wisely.

“The prudent sees danger and hides himself, but the simple go on and suffer for it.” Proverbs 22:3

Talk with your doctor before you start if

You don’t exercise regularly now and any of these are true:

• You have heart disease, or have had a heart attack, heart surgery or a stent.
• You have diabetes or another metabolic condition.
• You have kidney disease.
• You have symptoms that could point to one of these, like chest discomfort, shortness of breath with mild effort, dizziness or fainting, ankle swelling, or a racing or irregular heartbeat.

This follows the screening approach of the American College of Sports Medicine, which recommends medical clearance for inactive people with heart, metabolic or kidney disease, or signs and symptoms of it, before they begin (ACSM). It’s also wise to ask your doctor first if you are pregnant, recovering from surgery or an injury, have high blood pressure, take medicine that affects your heart rate or blood sugar, or have joint or balance problems. If you’re not sure, ask.

Stop, rest and check in with your doctor if

• You feel sharp or lasting pain in a joint or muscle.
• You feel unusually tired, or your heartbeat feels irregular.
• You lose your balance or fall.
• You have swelling or pain that is worse the next day.

Everyday safety

• Start low, go slow. Begin with 10 minutes and add a little each week. The Couch to 150 plan does this for you.
• Use the talk test. At a moderate pace you can talk, but not sing.
• Warm up and cool down with a few minutes of easy walking.
• Drink water before, during and after, especially in the heat. In summer, walk early or late in the day.
• Wear good shoes and bright clothing, and walk facing traffic where there is no sidewalk.
• Bring a phone, and walk with a friend when you can.

For church leaders

• Share this guide with everyone who joins a walking club or fitness class.
• Collect an emergency contact for each participant. The walking club kit includes a sign-up sheet for this.
• Know where your church’s AED is, and consider hosting a CPR class for your health team.
• Invite a nurse or doctor in your congregation to serve on the health team as a resource.

This guide is for general education and encouragement, not medical advice. Your doctor knows your health best.