Gradually increase time... then intensity. Don’t push too hard too soon.
Contact your physician if any of the above symptoms persist after stopping exercise.
Look for dirt paths, tracks or level grassy fields. Hard or uneven surfaces such as cement or rough field are more likely to cause foot and joint injuries.
Wait at least 2 hours after eating before exercise. And, after exercise, wait about 20 minutes before eating.
When returning to exercise after an extended illness, start off slowly, building back up gradually.
Wear light-colored clothing and/or reflective bands when out in the evening so drivers can see you. Face traffic when walking. Ride with traffic when on a bike. Don't use a walkman in traffic. Use a sun-block to protect against sunburn and skin cancers.
Water that is too warm can cause dizziness and/or fainting.
And, when exercising away from home, tell someone where you will be and how long you expect to be gone.
If exercising most of the day, alternate high intensity and lower intensity exercise to avoid overuse injuries and to prevent “over-training” and fatigue.
The American College of Sports Medicine recommends drinking 2 cups of water 15-20 minutes prior to exercise and 1 cup of water for every 15 minutes of exercise. There is no need to use sport drinks unless exercise lasts in excess of 60-90 minutes.
Recommendations concerning safe exercise are from the cardiopulmonary fitness center at Capital Health System. This Exercise page was contributed by Kathleen B. Williamson, M.S., R.N., C, Coordinator of Cardiopulmonary Fitness Program at Capital Health System, Trenton, NJ.
Diet and Exercise Log | Exercising Safely | An Exercise Calendar | Strength Training | Starting a Walking Program | Stretching Exercises | Relaxation Exercises | Living with Mindfulness | Intro to Exercise | Yoga
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