GUIDELINES
FOR
PROPER EXERCISE
Exercising regularly has wide-ranging
physical, emotional and social health benefits.
You need to exercise safely to remain healthy and injury-
free.
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.
►Your doctor, physiotherapist or
local sporting club can offer you
tips about staying safe while
exercising.
Here are some tips to stay safe and injury-free:
►Be aware of your body. Think about how the particular
exercise is making you feel. If something doesn’t feel right,
stop immediately and seek medical advice.
►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.
►Pace yourself. Have at least one recovery day each
week to rest. If you are experiencing pain, rest until the
pain has gone.
►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 techniques.
►Stay hydrated. You can lose around one and a half
liters 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 yourself from the
elements.
►Do it right. Try to get the technique right from the
beginning, to ensure you are using your muscles correctly.
►Check your gear. Make sure your shoes and equipment
fit 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.
►In adults aged 18–64, physical activity includes
leisure time physical activity (for example: walking,
dancing, gardening, hiking, swimming),
►transportation (walking or cycling),
► occupational (work), household chores, play,
games, sports or planned exercise, in the context
of daily, family, and community activities.
►In order to improve cardiorespiratory and
muscular fitness, bone health, reduce the risk of
NCDs and depression:
►Adults aged 18–64 should do at least 150 minutes
of moderate-intensity aerobic physical activity
throughout the week or do at least 75 minutes of
vigorous-intensity aerobic physical activity
throughout the week or an equivalent combination
of moderate- and vigorous-intensity activity.
►Aerobic activity should be performed in bouts of at
least 10 minutes duration.
►For additional health benefits, adults should
increase their moderate-intensity aerobic
physical activity to 300 minutes per week, or
engage in 150 minutes of vigorous-intensity
aerobic physical activity per week, or an
equivalent combination of moderate- and
vigorous-intensity activity.
►Muscle-strengthening activities should be done
involving major muscle groups on 2 or more days
a week.
Benefits of physical activity for adults
Overall, strong evidence demonstrates that compared to less active adult men and
women, individuals who are more active:
►have lower rates of all-cause mortality, coronary heart disease,
high blood pressure, stroke, type 2 diabetes, metabolic syndrome,
colon and breast cancer, and depression;
►are likely to have less risk of a hip or vertebral fracture;
►exhibit a higher level of cardiorespiratory and muscular fitness; and
►are more likely to achieve weight maintenance, have a healthier
body mass and composition.
