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How to exercise safely

Last Updated: 11.04.19


Healthy adults who don’t suffer from any serious issues can do light to moderate exercise. Virtually anybody can do walking as a physical activity without any worries. However, to ensure you can freely do exercises without any problems, follow these helpful tips:


Seek medical advice if you have health issues.

Should you have any questions about the effects of exercise, a medical doctor is the best source of information and advice.

This is also true when you’re planning to engage in more vigorous workouts, especially when you have not been so active until now. If you have had recent injuries or have an unstable or chronic health condition, you should consult a doctor before engaging in any form of exercise.

Some health conditions that require a visit to the doctor before engaging in physical activity or exercise include heart disease or risk factors for heart disease; high blood pressure; respiratory illnesses like asthma; bone or joint disease; diabetes; a neurological ailment.

Worrisome symptoms such as dizziness, shortness of breath, a gradual onset of fatigue and chest pain can be signs of a deeper illness, so pay the doctor a visit first before embarking on an exercise program.

Twelve to twenty-four hours after a workout, you may typically feel delayed muscle soreness that can be attributed to working the muscles with exercise. However, intense, persistent muscle pain starting during the workout or right after, along with muscle soreness persisting for over one or two weeks, should be brought to a doctor’s attention.


Give your body time to adjust to the physical activity.

Take a chance to warm up and cool down properly, spending from 5 to 10 minutes to do them. Aside from starting slowly, you should also gradually boost your level of activity unless you are used to vigorous and frequent exercise.

Know that overtraining or extremely frequent exercising can cause injuries due to overuse, including sore or stiff joints and muscles, stress fracture and swollen ligaments and tendons.

Some sports that promote wear-and-tear on specific body parts include swimming, which taxes the shoulders; tennis, which works the elbows; jogging, which can wear down the feet, ankles, and knees.

How your body feels during or after exercise is an effective indicator of the effects of physical activity. When you feel under the weather, sick or extremely tired, don’t force yourself to do exercises.

On the other hand, cutting back on exercise is smart if you feel faint after the activity, exhausted after the day, can’t finish the session or suffer awful pains or aches in the joints.

If you have stopped exercising for a time, drop back to a lower level at the start. Do not resume the same degree of activity at once. You can always work your way back up again.

Keep safe while exercising.

Stay hydrated. Most people are okay with drinking plenty of water. However, those who work out particularly hard or who do a full marathon or triathlon should reach for electrolyte- or fluid-replacement drinks to bring back what they lose during their activities.

Wear suitable clothes and footwear. Replace shoes once they’ve reached their useful life cycle or when the cushioning gets worn out.

Good form is crucial for strength training. Use light weights or no weights at the start, then work your way from there. Do not hurry to complete repetitions or sets while sacrificing proper form. Do not attempt to lift heavier weights if you struggle to do so.

When the temperature goes over 70°F, slow down. Exercise on cooler morning or evening hours when temperatures soar beyond 80°F. Or you could go to an air-conditioned gym.

Be aware of overheating signs, such as dizziness, headache, feeling faint, nausea, palpitations or cramps.

Avoid hypothermia during cold weather by dressing appropriately. Wear gloves. Wear easy-to-peel layers of clothing depending on the weather.


If you exercise safely, you can make the most of the physical activity and achieve the results you aim for.


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