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Being more physically active can help you  feel better, deal with stress more easily, and handle day-to-day activities more comfortably. To get the best results, it's important to understand how to exercise safely so you don't injure yourself.

Here are some important tips to keep in mind:

  • Wear properly-fitted protective equipment (like a helmet or knee pads) and proper footwear.
  • Learn and use proper skills and techniques. Learn the rules of your sport and how to use equipmentproperly. Choose activities that are suited to your abilities and fitness level.
  • Before doing an activity, warm up your muscles. Then cool down afterwards.
  • Increase your activity level gradually and keep your medical history or current medical conditions in mind.
  • Avoid pushing yourself too hard.
  • Spread your activities out over the week instead of doing all of your activity only on weekends. Sudden spurts of activity can put stress on  your bones and joints.
  • Dress properly for the weather and pay attention to what your body is telling you.
  • Do activities in well-maintained parks and fields. Avoid fields with holes in the ground, poor lighting, broken glass or playground equipment that's broken.
  • Drink water before, during and after being active.
  • Eat a balanced, nutritious diet.

Special precautions for children.

Help children make smart choices that will keep them safe and free from injury:

  • Encourage them to wear protective equipment and do an activity that fits their skill level and physical size.
  • Make sure they wear and use equipment that isn't too big or too small.
  • Help them learn proper skills and techniques and the rules of games or sports.
  • Teach them to play fair. Help prevent them from playing in ways that are unfair.
  • Encourage them to report pain or injuries to parents and coaches.

Special precautions for  older adults.

  • Older adults often have reduced vision, hearing, mobility, reaction times or speed of movement. To stay safe and free from injury, it may be necessary to change to a different activity or get used to doing a familiar activity in a new way.

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Last Updated on Tuesday, 16 February 2010 16:40
 
Special Considerations for Physical Activity
Some groups of people need to focus on certain types of exercise or take special precautions when increasing their level of physical activity.

Children.

Focus on activities that strengthen the muscles, heart and lungs. These can include walking, skating, bike riding, playing soccer, swimming, climbing and jumping.

Older adults.

Focus on activities that help you do day-to-day activities more easily and comfortably. Start with flexibility activities (for joint and muscle mobility), build up to resistance activities (for strong muscles and bones), then add endurance activities (for strong heart and lungs). Do 30 minutes of moderate exercise on most days of the week. You can break it up into three 10 minute sessions per day.

People who are overweight or obese.

Start with 10 minutes of light activity per day. Slowly build up to at least 30 minutes of moderate activity on most (preferably all) days of the week. Gradually increase to 60 minutes of activity per day.

People with a chronic disease.

Talk to your health care provider or exercise professional about designing an activity program for your individual needs and medical condition. You may need to start with one brief activity session per day and gradually increase the number of sessions and the length of time you're active in each session.

This information was summarized from Warburton, D., Whitney Nicol, C., & Bredin,S. (2006). Prescribing exercise as preventive therapy. Canadian Medical Association Journal.174(7), 961-974.

 

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Last Updated on Monday, 22 February 2010 13:59
 
Warming Up
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A warm-up is a light activity that you do for 10-15 minutes to prepare your body for being active. Warming up helps improve your body’s performance and reduces the chance of injury.

A warm-up can be any low intensity aerobic activity that uses your body’s large muscle groups.

Try walking for 5-10 minutes then do some light stretches for another 5-10 minutes. These stretches can include arm circles, and bending and straightening your arms and legs.

During your warm-up, gradually increase your speed so your heart rate rises and more blood flows to your muscles. For example, start walking at a slow pace, then after your body has warmed up, walk at a quicker pace.

Sometimes warm-ups include movements that are similar to the exercise you’re going to be doing. For example, you might shoot baskets before a basketball game, or jog for 5 minutes before doing a 5 kilometer run.

 

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Last Updated on Tuesday, 16 February 2010 16:52
 
Cooling Down

stretchingA cool-down is a light activity that you do for 5-15 minutes to recover from physical activity. This helps your heart and body return to their normal state. Cooling down prevents blood from collecting (pooling) in your arms and legs and prevents cramping, increased blood pressure, dizziness, or feeling sick to your stomach.

A good cool-down is walking slowly for at least 5 minutes followed by stretching. Hold each stretch for 15-30 seconds. Your cool-down should also include drinking water to replace lost fluids (this is called rehydrating the body).

If you did an activity that caused you to breathe hard and raised your heart rate (like jogging, running, swimming laps or fast biking), you might also cool down with a massage, cold water bath, eating a snack or sleeping.

 

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Last Updated on Friday, 05 March 2010 15:49
 

Injury Prevention and Treatment Links

  • Physiotherapy Association of BC, Find a Physio 

     

     For more information call

    the Physical Activity Line at 1-877-725-1149

    or email your question to This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Last Updated on Friday, 15 January 2010 15:40
 


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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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