- Get a medical checkup before you start any exercise program.
- Find out if there are activities you should avoid because of your health condition.
- Get coaching on how to improve your skill and exercise safely.
- Seek advice from experts.
- Learn how to use exercise and sports equipment properly.
- Beginners should train with a certified exercise advisor to learn correct techniques and safety.
- Be properly conditioned before you start any recreational sports program.
- Allow improvements in your performance to occur over weeks or even months, not in a day.
- Find a convenient time and place to do activities. Try to make it a habit, but be flexible.
- If you miss an exercise opportunity, work activity into your day another way.
- Warm up and stretch for 5 to 10 minutes before you start any sport or workout.
- Cool down afterward for 10 to 15 minutes by slowing down and stretching.
- Wear clothing appropriate for the activity.
- Wear lightweight, breathable clothes in hot weather. Wear warm, protective clothing in cold weather.
- Clothing that is too tight will restrict your movement and circulation.
- Wear comfortable, properly fitted footwear and comfortable, loose-fitting clothing that is appropriate for the weather and the activity.
- Wear safety equipment geared to your activity. For example, wear a bicycle helmet when bicycling. Roller-bladers should wear a safety helmet and guards for the wrists, elbows, and knees.
- Choose activities that are fun, not exhausting.
- Add variety. Try not to rely too much on one activity, but develop a repertoire of several that you can enjoy. That way, exercise will never seem boring or routine.
- Don't overdo it. Do low- to moderate-level activities, especially at first. You can slowly increase the duration and intensity of your activities as you become more fit.
- Over time, work up to exercising three or four times per week for 30-60 minutes.
- Remember that overuse injuries are caused by training mistakes. Some examples are: running too far, executing backhand hits improperly while playing tennis, wearing the wrong shoes for an activity.
- Working out before an old injury fully heals can lead to re-injury. If you still have pain or swelling, do not exercise the area!
- Drink plenty of water before, during, and after exercising.
- Use music to keep you entertained.
- Surround yourself with supportive people. Decide what kind of support you need:
Do you want them to remind you to exercise? Ask about your progress? Participate with you regularly or occasionally? Allow you time to exercise by yourself? Go with you to a special event, such as a 10K walk/run? Be understanding when you get up early to exercise? Spend time with the children while you exercise? Try not to ask you to change your exercise routine?
- Share your activity time with others. Make a date with a family member, friend or co-worker.
- Be an active role model for your children.
- Keep a record of your activities. Reward yourself at special milestones. Nothing motivates like success!
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