How to Ensure You Are Exercising Safely
Here are some things you can do to
make sure you are exercising safely:
Start slowly, especially if you
havenít been active for a long time. Little by little
build up your activities and how hard you work at them.
Donít hold your breath during
strength exercises. That could cause changes in your
blood pressure. It may seem strange at first, but the
rule is to breathe out as you lift something; breathe in
as you relax.
Use safety equipment. For
example, wear a helmet for bike riding or the right
shoes for walking or jogging.
Unless your doctor has asked you to limit fluids, be
sure to drink plenty when you are doing activities. Many
older adults donít feel thirsty even if their body needs
Always bend forward from the
hips, not the waist. If you keep your back straight,
youíre probably bending the right way. If your back
ďhumps,Ē thatís probably wrong.
Warm up your muscles before you
stretch. Try walking and light arm pumping first.
Exercise should not hurt or make you
feel really tired. You might feel some soreness, a little
discomfort, or a bit weary, but you should not feel pain. In
fact, in many ways, being active will probably make you feel
Source: National Institute on Aging
Part 1: Exercise For Life
Part 2: Four Ways to Keep Active
Part 3: Safety Tips for Exercise