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Equipment and Safety
How to Exercise Safely

swimmingBeing more physically active can help you feel better, deal with stress more easily, and handle day-to-day activities more comfortably. Before you start a fitness program, here are some things to do to help make sure you're exercising safely.

  • Fill out a Physical Activity Readiness Questionnaire (PAR-Q) to see if you need a medical exam. If you need one, meet with your doctor. Find out how physical activity will affect your medical condition and prescriptions. Ask your doctor or qualified exercise professional which activities are best for you.

  • Use equipment that fits you properly, is sturdy and not broken or worn out.

  • Use equipment that's designed for safety. For example, if you're planning to bike, run or walk at night, use lights or wear a reflective vest.

  • Include a proper warm-up and cool-down with your activity.

  • Listen to your body and adjust your activity. Stop if you're feeling especially tired or if you feel pain or extreme discomfort.

  • It's common to be tired when you're more active, and this is when injuries can happen. To avoid injury, gradually build up how often you're active, your level of effort and the length of time you exercise.

  • Drink fluids before, during and after activity to avoid dehydration.

  • Breathe normally during resistance exercises.

  • Use a steady speed when you're doing resistance exercises. Always use proper techniques and only use a range of motion that is pain-free.

  • Do a light activity one day, then a heavy activity the next. Or use one group of muscles one day and another group the next day. This gives your body plenty of time to recover, repair and rebuild.

  • Check with a qualified exercise professional to make sure you're using proper form for physical activities. This prevents injuries by reducing stress on muscles, ligaments and joints.

  • Dress properly for the seasons and weather conditions to avoid overheating in the summer and being too cold in the winter. Wear rain gear, sunscreen and a hat when needed.

  • Only be active in safe areas. At night, choose areas that are well lit. If you can, avoid heavy traffic.
Last Updated on Friday, 19 February 2010 15:27
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How to Choose Safe Equipment

treadmillMost physical activities require equipment of some sort, even if it's as simple as a pair of running shoes. Here's a checklist of things to think about when you're deciding which equipment to buy.

Have a goal in mind.

The equipment you choose depends on your physical activity goals. If you'd like a stronger heart and lungs, you might choose a pair of running shoes, stationary bike or treadmill. If you want to increase strength, you'll need something that provides resistance, like weights, resistance tubes or a home gym machine.

☚☚ TIP: Keep in mind that resistance tubes and bands are inexpensive, portable and don't take up much room, so they're a good choice if you're just starting out, traveling frequently or living in a small space. Before you buy a home gym machine, keep in mind that as your activity level and fitness increase, you could move beyond the machine's maximum resistance setting, so it would no longer be useful  for you.

Choose an activity you already enjoy doing.

The more you like a particular physical activity, the more likely you are to do it regularly. Once you've decided on the best activity, choose equipment that's practical, enjoyable and easy to use. Having the right equipment can help make a physical activity more fun, which makes it easier for you to stay active.

Consider who else might use the equipment.

If a friend or family member will regularly be using the equipment, make sure it's adjustable or adaptable to different fitness levels and body sizes.

Make sure you have enough room for the equipment.

A treadmill can look smaller in a store than it does in your home. Be sure to measure the amount of space you have at home and take a tape measure with you to the store.

Decide what can you afford.

Fitness equipment can range in price from inexpensive to very expensive, so decide in advance how much you want to spend. Used equipment can save money, but it could also have unexpected problems (for instance, protective equipment may have molded to the previous user so it doesn't fit you correctly).

☚☚ TIP: Keep in mind that expensive equipment may have more features than you want or need, and all those extra features may need regular cleaning, adjusting and maintenance, and be expensive to fix if they quit working.
Last Updated on Friday, 19 February 2010 11:38
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Pedometers

man wearing pedometerA pedometer is a small, lightweight step counter that helps you keep track of how active you are. Seeing how many steps you're taking and how much that increases over time can help keep you motivated.

Pedometers work by recording the number of times your hips move up and down. Some keep track of the distance you walk or the Calories you burn. Pedometers don't measure how much effort you're putting into an activity or how long you're active. They may not be completely accurate if you do a lot of bending or jumping. Most pedometers are inexpensive ($15-$30), but some are less precise than others, and some can be quite expensive.

How do I use a pedometer?

A pedometer is easy to use. Many only have one button: the reset button. Wear your pedometer on your waistband, at your hip bone. To get a correct reading, it should be upright and not tilting forward or backward.

To test if your pedometer is accurate, put it on and press reset. Take 20 quick steps, counting them yourself. If the pedometer doesn't show between 19 and 21 steps, try putting it in a different place along your waist near your hip. Find the place on your waist that works best for you.

How many steps should I take each day?

Wear your pedometer all day, so it records all your activity. If you take a 30 minute walk and combine that with all your other day-to-day activities, the total number of steps should be at least 3,000-4,000 per day. If you're under that, try increasing your daily total by 500 steps one week. Then increase your daily total by another 500 steps the next week. Once you reach 3,000-4,000 steps, keep going until you gradually reach 10,000 steps per day.

☚☚ If you'd like some useful tips about pedometers, as well as a log to record your steps, visit www.bcrpa.bc.ca/walking/

 

Click to view the PDF version of this document:PDF File
Last Updated on Friday, 19 February 2010 10:42
 
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The health information provided on this sheet is only a guide. You also need to rely on your common sense and good judgment. If you receive advice from a doctor or health professional that does not agree with the information provided here, follow the advice of your doctor or health professional since it is based on your specific history and needs
  

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