9 Tips to exercise safely

Exercise is the best way to have a healthy body, but if you don't know how to do it correctly it can become a serious problem to your body. You need to exercise safely to remain healthy and injury-free. See your doctor for a check-up before starting a training program.

Here are some tips to stay safe and injury-free:

1-Be aware of your body. Think about how the particular exercise is making you feel. If something doesn’t feel right, stop immediately and seek medical advice.

2-Warm up and cool down. Try slow stretches and go through the motions of your sport or activity before starting. Cool down with slow stretching.

 
3-Pace yourself.  Have at least one recovery day each week to rest. If you are experiencing pain, rest until the pain has gone. 

4-Mix it up. Try other sports and exercises to reduce the risk of overtraining.

 
5-Stay hydrated. You can lose around one and a half litres of fluid for every hour of exercise; so drink water before, during and after a session.

 
6-Do it right. Try to get the technique right from the beginning, to ensure you are using your muscles correctly. 

7-Be sensible, especially at night or in secluded areas. Take a friend or your dog, stick to well-lit areas and wear bright or light-reflective clothing so drivers can see you. 

8-Check your gear. Make sure your shoes and equipment fit properly and are right for the activity.  Look after your equipment and check it regularly for safety. 

9-Strap or tape. If a joint is prone to injury, consider strapping or taping it before exercising. Even better, see an exercise physiologist or physiotherapist to obtain a program to strengthen the injured area and get advice on proper taping techniques.



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