Exercise is highly beneficial to our health. In recent years, exercise and fitness have become common practices in daily life. Whether it's in the gym or outdoors, the benefits of physical activity are well recognized. However, exercise can also be quite demanding and may lead to some discomforts. Experts remind us that during physical activity, certain warning signs might appear. These signals should not be ignored; instead, we must learn how to respond to them. Let’s explore ten important warning signs that you should be aware of when exercising.
1. Headaches During Exercise
Some individuals, especially those with heart conditions, may experience headaches during physical activity. Many people tend to dismiss this as a lack of rest or a minor cold. It’s important to note that if you feel persistent headaches while exercising, it could be a sign of something more serious. Therefore, it's advisable to consult a doctor for further evaluation.
2. Abdominal Cramps During Exercise
Stomach cramps are common during activities like swimming, especially when the water is cold, or when there is inadequate warm-up. Applying a hot compress to the upper abdomen for 20–30 minutes and pressing on the inner Guan and Zusanli acupoints for 3–5 minutes each time can help relieve the pain. To prevent such cramps, make sure to do proper warm-ups before exercising, avoid eating large meals, and limit foods like beans, sweet potatoes, and other heavy items. Also, avoid drinking cold beverages. If cramps occur in the lower abdomen, it might indicate an intestinal issue. Stop exercising, press the sides of the joint for 5 minutes, or apply warm water to the navel area for 10–20 minutes to ease the discomfort.
3. Sudden Abdominal Pain During Exercise
Sudden abdominal pain during exercise may be caused by excessive sweating leading to loss of water and salt, which affects the rectus abdominis muscle. Resting for 20–30 minutes and gently massaging the stomach muscles for about 5 minutes can help reduce the pain. It's essential to replenish fluids properly, especially 200–300 ml of saline solution after heavy sweating.
4. Heart Rate Does Not Increase During Exercise
A normal response to exercise is an increased heart rate. If your heart rate doesn’t rise, it could be an early sign of heart disease, indicating potential risks such as angina, heart attack, or even sudden death. This is a serious signal that should not be overlooked.
5. Angina Occurs During Exercise
During physical activity, the heart’s workload increases, and so does its oxygen demand. For individuals with arterial hardening, this can cause reduced blood flow to the heart, potentially leading to angina. If this happens, stop exercising immediately and take nitroglycerin under the tongue. The symptoms usually subside quickly.
6. Liver Pain During Exercise
Liver pain often occurs during long-distance running or mid-distance runs. Pressing on the right side of the back of the liver for 5 minutes can help relieve the pain. Proper breathing techniques, such as nasal breathing, are crucial in preventing such issues.
7. Spleen Pain During Exercise
Spleen pain typically results from overexertion, causing slow venous return and spleen congestion. If this occurs, stop the activity and rub the spine on the left side of the thoracic vertebrae 11-12 for 3–5 minutes. A good warm-up is essential in preventing such discomfort.
8. Fainting During Exercise
Fainting during exercise can occur due to mental stress or standing up suddenly after sitting for a long time. This can lead to transient hypotension, causing dizziness, ringing in the ears, or even fainting. Stop the exercise and rest. Most cases resolve with proper rest.
9. Hematuria After Exercise
Hematuria, or blood in the urine, is more common among long-term exercisers. About 15% of marathon runners may experience this. It occurs due to increased blood demand in muscles and joints, reducing blood flow to the kidneys. While it usually resolves within a week, if the color is dark or persists, it’s important to seek medical attention to rule out kidney issues.
10. Asthma After Exercise
Exercise-induced asthma is often triggered by cold air, especially in winter. Warming up properly and dressing appropriately before outdoor activities can help prevent this condition.
In summary, staying active is great for your health, but it's equally important to listen to your body. Recognizing these warning signs and responding appropriately can help you stay safe and continue enjoying your workouts. Always prioritize your well-being and don’t hesitate to seek professional advice when needed.
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