If you are new to exercise or are coming back from a long spell, there are some things you should do to ensure that your exercise program is effective and brings benefits, not injury or pain.
First of all, visit your doctor
If you’ve been inactive and want to begin physical activity, see a doctor first if:
- You are over the age of 40
- Physical activity causes pain in your chest
- You often faint or have spells of severe dizziness
- Moderate physical activity makes you very breathless
- You have a condition that gives you a higher risk of heart disease – for example smoking, being overweight, having a high blood cholesterol or high blood pressure
- You think you might have heart disease or your doctor has said you have heart problems
- You have a disturbance of your heart rhythm
- You are pregnant.
Warm up before exercise
Warming up before exercise helps reduce the risk of injury. Cold joints, tendons and muscles can get strained or sprained by sudden movement or exertion. A good warm-up should:
- Raise the heart rate so that the body is prepared for physical exertion
- Speed up nerve impulses so that reflexes are enhanced
- Reduce muscle tension
- Send oxygenated blood to the muscle groups
- Reduce the risk of injury, particularly to connective tissue like tendons
- Increase flexibility and joint mobility.
Warm-ups don’t take very long
Usually five to 10 minutes are all you’ll need for a warm–up, but add a few extra minutes in colder weather. You should also warm the muscle groups you will use during your activity. For example:
- Cycling – begin cycling at a slow, leisurely pace and gradually increase the speed.
- Running – begin by walking at a brisk pace. As your heart rate and breathing increase, pick up the speed.
- Swimming – perform arm circles. When you get in the pool, start by performing slow and easy laps.
- Tennis – hold the tennis racquet and gently perform your strokes.
Cool down at the end
Cooling down after exercise or sport:
- Helps to gently return heart rate, breathing and blood pressure to normal
- Improves flexibility
- Removes waste products from muscle tissue.
There is also some research that suggests cooling down may help to reduce the risk of soreness, but there is some disagreement among experts on this issue and it can also depend on how you cool down. Suggestions include:
- Your cool-down should last several minutes.
- Taper off your activity. For example, if you have been running, cool down by slowing down to a jog then a brisk walk for a few minutes.
- Finish your cool-down routine with 10 minutes or so of gentle stretches.
Stretching suggestions
Stretching should be part of your warm-up and cool-down routines. Suggestions include:
- Stretch your muscles after your warm-up exercises.
- Only stretch a muscle to the point of mild discomfort. If it hurts, you’re pushing too hard – ease off.
- Don’t bounce. Hold the stretch for around 10 to 30 seconds.
- Stretch opposing muscle groups one after the other. For example, stretch your quadriceps (muscles on the front of the thigh) then stretch the hamstrings (muscles on the back of the thigh).
- Remember to keep breathing normally as you stretch.
Where to get help
- Your doctor
- Physiotherapist
- Sports physician
- Australian Physiotherapy Association Tel. (03) 9534 9400
- ‘Go for your life’ Infoline Tel. 1300 739 899
- Better Health Channel Activity finder
Things to remember
- If you haven’t exercised for a while, see your doctor before starting an exercise program.
- Warming up before exercise is a good way to reduce the risk of injury and to prepare yourself physically as well as mentally for activity.
- Concentrate on warming up the specific muscle groups you will be using in your exercise and include stretches.
- It is important to cool down after exercise.
You might also be interested in:
Exercise - everyday activities.
Exercise - injury prevention.
Exercise programs.
Exercise safety.
Physical activity - choosing a provider.
Physical activity - choosing the one for you.
Physical activity - it's important.
Physical activity - men.
Physical activity - overcoming the barriers.
Physical activity - setting yourself goals.
Physical activity - staying motivated.
Physical activity - women.
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