Recommendations and Advice

Recommendations and Advice

  • Most people could benefit from starting to increase their level of physical activity immediately. However, if you are worried about becoming more active consult your GP first
  • Try to aim for 30 minutes a day of exercise that leaves you slightly out of breath but still able to hold a conversation. As your fitness increases, you will find that you have to work harder to become out of breath and this in turn will increase your fitness level
  • Try to find activities that you enjoy and can make a regular part of your life. Read up on the safety of each activity before you start exercising
  • If you have not been physically active for some time, gentle, steady progress is the key. Be careful not to overdo it at first, and check out the safety of each activity before you start. Gradually build the activities into your daily lifestyle

Warm up correctly:

Always do exercise at a pace that feels right for you:

  • Warm up thoroughly before starting
  • Gradually ease your body into exercise or activity for the first few minutes
  • Be careful to increase the length and intensity of your exercise: pain or uncomfortable stiffness following activity are signs that you have overdone things 

If you are playing sports, remember:

  • Stretch your muscles before you start, holding each stretch for about six seconds
  • To finish, ease down gradually and stretch again, this time holding each stretch for up to 30 seconds
  • Never force your body to stretch further than is comfortable, and never bounce during a stretch

Take extra caution:

 
  • If you don’t feel well, do not force yourself to be active
  • Never exercise if you have been drinking alcohol or if you have just eaten a heavy meal
  • Drink plenty of fluids – aim to drink six to eight glasses of water a day
  • If walking or jogging in the dark, wear reflective clothing so that you can be seen. Avoid busy or dangerous roads