If you want to stay healthy and avoid injury, you need to exercise safely. If it’s safe and painless, you’re more likely to stick to it! Safety is about using common sense, understanding basic techniques and listening to your body.
See your doctor for a check-up before embarking on a physical activity program and ask your doctor, physiotherapist or sporting club about staying safe while exercising.
Tips for staying injury-free
Some tips to stay safe and injury-free include:
- Stop if it hurts – stop the activity immediately and seek medical advice if you feel discomfort or pain, become extremely breathless or develop an irregular heartbeat.
- Warm up and cool down – try slow stretches and go through the motions of your sport or activity before starting. Cool down with slow stretching.
- Take your time – training too hard or too fast can cause injury.
- Mix it up – try other sports and exercises to reduce the risk of overtraining.
- Strap or tape – if a joint is prone to injury, consider strapping or taping it before exercising. Even better, see an exercise physiologist or physiotherapist to obtain a program to strengthen the injured area and get advice on proper taping technique.
- Stay hydrated – you can lose around one and a half litres of fluid for every hour of exercise; so drink water before, during and after a session.
- Be weather aware – take it easier in hot weather and wear clothing and sunscreen to protect you from the elements.
- Do it right – get the technique right, as improper form or technique can cause injury.
- Check the gear – make sure your shoes and equipment are fitted properly and are right for the activity. Look after your equipment and check it regularly for safety.
- Be sensible – especially at night or in secluded areas. Take a friend or your dog, stick to well-lit areas and wear bright or light-reflective clothing so drivers can see you.
Have at least one recovery day each week and rest your injuries. Working through the pain will cause more damage.
Where to get help
- Your doctor
- Physiotherapist
- Sports association
- Exercise physiologist
- ‘Go for your life’ Infoline Tel. 1300 739 899
Things to remember
- See your doctor for a check-up before embarking on a fitness program and ask about staying safe while exercising.
- Stop if it hurts and seek medical advice.
- Other tips include warm up and cool down properly and drink enough water.
You might also be interested in:
Exercise safety.
Exercises that could be harmful.
Physical activity - choosing the one for you.
Physical activity - it's important.
Physical activity - men.
Physical activity - women.
Physical activity tips (1) - think active.
Physical activity tips (2) - reject excuses.
Physical activity tips (3) - get ready.
Physical activity tips (4) - make plans.
Physical activity tips (5) - find time.
Physical activity tips (7) - get support.
Physical activity tips (8) - have fun.
Physical activity tips (9) - reward yourself.
Stretching.
Want to know more?
Go to More information for support groups, related links and references.
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