Safe Exercise Practices

Reprinted from Mature Fitness (formerly published as the Senior Fitness Bulletin)

1. Always warm up.

2. Drink plenty of water before, during and after exercise.

3. Don't exercise when you are injured, sick, or running a temperature.

4. Stop exercising if you feel pain.

5. Avoid heavy meals for about 2 hours before energetic exercise.

6. Don't overstrain during exercise.

7. If necessary, obtain medical clearance to exercise.

8. Always cool down.

9. Don't hold your breath during exercise.

10. Use sunscreen, hats, visors, and sunglasses during outdoor daytime exercise. Think safety at all times (for example, should you be wearing fluorescent colours? Is it too cold, too wet, too stormy, too polluted, too hot, and/or too humid for safe exercise?)

11. Use the right equipment and wear the right clothes for exercise (dress in layers, wear fabrics that allow heat to escape, wear good shoes).

12. Work at an effective, yet comfortable, intensity level. You should be able to carry on a normal conversation while working out.

13. Use good posture during exercise.

14. Stop exercise and consult your physician immediately if you experience any of the following

· Chest pain or tightness in the chest, neck or throat;
· Considerable difficulty breathing;
· Abnormal heart rhythm; nausea' dizziness, light headedness, or visual
· Interruption; excessive cold sweat; or extreme or lasting weakness or fatigue (after exercise)

By permission of the American Senior Fitness Association (800) 243-1478, www.seniorfitness.net