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Walking and exercise
I am living a sedentary lifestyle like past four years but i will walk on and off like three to six months on and off so now iam decided to d exercise everyday but iam afraid to go. Gym or doing walking iam getting fear of heart attack and also iam having vit b12 and d deficiency so doctor said frst you have clarify these deficiencies then gk to gym but she advised me you avna do yoga but my fear is getting heart' attack so ineed a complete plan like first I want to do walking then yoga and meditation ryt now for that I need complete schedule and how to start and stop and also whenever I did some exercises or running after that ifeel nausea and light blackout like dizziness in head so I know the reason please helpe out
Answers (32)
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Wanting to become active is a positive step. However, nausea and near-blackout after exercise need assessment before a gym or running programme. These symptoms should not automatically be attributed to vitamin deficiency or anxiety.
Next Steps
Book an in-person physician review and bring the vitamin reports. Until assessed, avoid strenuous exercise and activities that have brought on dizziness. After medical clearance, start with short, comfortable walks and increase gradually according to your symptoms and the agreed plan.
Health Tips
Stop activity if you feel dizzy. Chest pain, fainting, significant breathlessness or palpitations with dizziness need urgent care. Do not push through these symptoms to meet an exercise target.
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First of all don't fear that thing which is not in anyone's hand.
But as you are saying that you have low vit d3 and vit b12 level,please attach the report.
And take medicine accordingly.
And as you are saying you have a sedentary lifestyle then first start walking....take small steps everyday.
Your fear will go down,you will feel active and will start doing yoga
It will only benefit your body....heavy exercises,heavy weight,machine no need to do if you have this much fear.
Just be positive and take small steps daily.
Stay healthy 👍🏻
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Hello, it's great that you have decided to start again. The usual reason walking habits fade after 3 to 6 months is starting too big. Begin with 10 to 15 minutes a day at a fixed time, link it to something you already do (after breakfast or after dinner), and add 5 minutes every week until you reach about 30 minutes, 5 days a week. Add two short strength sessions a week once walking feels easy. A walking partner or a step-counting app helps with consistency.
Next Steps
If you have any health problem, joint pain or breathlessness, check with a doctor before increasing the pace. For a plan matched to your health and goals, you can book a teleconsultation with me on Practo. â Dr Amandeep Aggarwal, Family Physician, Sangrur
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Reduce your stress.you are having anxiety due to sedentary lifestyle and overthinking
Next Steps
sleep and wakeup on time
start with 1000 steps walk at home
drink chia seed water
take balanced diet
calories deficit if overweight
start with light yoga and Pranayam
take vit d and b12 supplements after consultation
reduce stress
Health Tips
talk to therapist for anxiety
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Please consult
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History written is not enough. I need to enquire more. Pls opt for CONSULTATION
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Hello mam
Dizziness, nausea, or near-fainting after exercise should be evaluated before starting vigorous workouts. Begin with gentle walking, stay hydrated and avoid sudden intense exercise.
B12/Vitamin D deficiencies should also be corrected as advised.
For personalized evaluation and guidance, consult me through Practo
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Have you done any Routine investigations before or have family History of Heart attack that you're so concerned about it.
You should start walking for small distance to start with and note any difficulty and eventually go for yoga
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Please elaborate if you have family history of heart attack and elaborate about your previous history if any and check your BMI and start with walking first and then start excercise along with your medications for mentioned deficiencies.
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Get Haemoglobin, thyroid profile done and share results
You are young, when body is naturally healthy and strong. Take vit d, b12, supplements, do any simple exercise like brisk walking, light jogging and or yoga, regularly. Eat healthy food, avoid fatty, sugary food.Rest adequately. These lifestyle measures minimiser chances of heart attack.
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Kindly consult and give proper detailed history along with symptoms for evaluation and take proper timely treatment with relevant investigations if required.
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Consult
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Can help you, kindly consult and provide detailed history for proper diagnosis and further management
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Start with gentle walking please have a medical evaluation before increasing exercise once cleared, I can help you build a gradual walking and yoga plan.
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If you would like to discuss your concern in more detail, please feel free to contact me on WhatsApp at eight six one nine six six nine nine zero six. Alternatively, you can connect with me through the Practo app for a detailed consultation
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You can start physical activity gradually, simultaneously get treatment for vitamin d and b 12 deficiencies.Consider including the physical activity 30 minutes a day for 5 days a week.
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It is completely understandable to feel hesitant about starting an exercise routine after a period of inactivity, but taking a structured, gradual approach will help you build stamina safely while keeping anxiety at bay.
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Do consult
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Sedentary lifestyle style damage your muscles
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Do consult
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kindly do connect and consult with me for better treatment plan and advice on your case via PRACTO app
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Mr. Rumi Ali Khan
General Physician
4 yrs exp
Delhi
After 4 years of sedentary living, start very gradually. Because you experience nausea and light-headedness/blackout after exercise, avoid running, HIIT, heavy gym workouts, and exercising alone until your doctor evaluates you. Correct your B12 and vitamin-D deficiencies as advised.
Start:
* Week 1: 5–10 min easy walking daily + 5–10 min gentle yoga + 5 min meditation.
* Week 2: 15–20 min walking + 10 min yoga.
* Week 3: 20–30 min walking + 10–15 min yoga.
* Week 4: 30 min walking, 5–6 days/week.
Hydrate, avoid exercising fasting, warm up and cool down. Stop and seek urgent care for chest pain, severe breathlessness, fainting, or significant palpitations.
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Dr. Chaithra H
General Physician
5 yrs exp
Bangalore
Deficiencies
Take supplements
Uprise d3 capsule weekly once for 12 weeks
Meconerv 1500 daily for 1 month
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Ms. A Pooja
General Physician
1 yrs exp
Bangalore
Please get your Hb checked
And in some instances dizziness is common if you have started all over
Try to start with baby steps,go for short walk or run rather than long run in the beginning and later try to increase it and most importantly have good nutrition in your food
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Dr. Gaurav Jaiswal
General Physician
7 yrs exp
Jhansi
Avoid fried and spicy food
Water intake more
Green leafy vegetables more
Fiber meal
Walk
Do connect and consult
Will help you
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Dr. Mohamed Irfan M N
General Physician
2 yrs exp
Cochin
Hi, first of all dont worry of getting a heart attack now
We will go with baby steps
Start with normal walking 15 minutes a day no need to rush
We will slightly increase the duration of walking and intensity of excercises will be planned accordingly
I can understand your concern of heart attack
Dont worry take an ecg and an echo
I will also need to know your haemoglobin status the blackout feeling could be associated with low haemoglobin levels and in turn low b12 levels
Next Steps
haemoglobin
peripheral smear
ecg
echo
Health Tips
start with 10 minutes of normal walking continue for 1 week
review with reports
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Dr. Zaheer Ahmad
General Physician
10 yrs exp
Bareilly
Kindly connect for better treatment
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Dr. Vetsa Sri Krishna Chaitanya
General Physician
7 yrs exp
Rajahmundry
Need a few more details please consult for further evaluation and treatment
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Dr. K Akarshini Hebbar
General Physician
2 yrs exp
Hyderabad
Feeling nauseous and dizziness is due to vit b12 and vit d deficiency.. So it’s better 1st to correct those deficiency
If you provide exact values, we can exactly plan the treatment.
Regarding workout…. It’s better if you start slowly and increase the frequency
The sudden switch rom sedentary lifestyle to active lifestyle (doing heavy workout) will lead to muscle spasm, muscle soreness, dehydration, etc…
Next Steps
Proper workout plan and treatment of deficiency
Health Tips
Be careful of dehydration
Have a good healthy diet and stay hydrated
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Dr. Praful Mahamuni
General Practitioner
20 yrs exp
Nagpur
Hello,
Take Balanced diet.
For diet details and ePrescription consult by practo app or contact me at WhatsApp at +91959508739nine.
In future if consultations are required than consult by practo app or contact me at WhatsApp at +91959508739nine.
Thanks.
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Dr. Ankita Gahlot
Obstetrician
12 yrs exp
Bangalore
Feeling dizzy, nauseous or lightheaded during exercise is common when vitamin B12 and D are low, since both affect energy and oxygen delivery to muscles. This is very treatable and isn't a sign of heart disease at your age with no other symptoms, so your worry about your heart is understandable but not supported by what you've described.
Next Steps
Start with daily walking and yoga as your doctor suggested, build up slowly over 2 to 3 weeks, and keep taking your B12 and D supplements consistently so the dizziness settles as your levels improve.
Health Tips
Stop and rest if your heart starts racing, you feel faint, or the dizziness doesn't improve, and see a doctor soon to rule out other causes.
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