Safety Tips

• Most people can begin a program of moderate activity with little supervision. However, if you are planning to engage in more strenuous or intense activities, be sure to get checked out by your physician.

• If you are just starting to be active regularly, start slowly and gradually increase duration, intensity, and frequency.

• Be active with a partner.

• Drink plenty of water before, during, and after physical activity.

• Don't overdo it. There is no gain from pain.

• Always follow instructions and safety recommendations when using exercise equipment or machinery.

• Wear proper clothing, including comfortable clothes and appropriate shoes.

• Wear safety gear when necessary; for example, a helmet and padding while rollerblading or cycling.

• Obey traffic rules – or avoid traffic altogether by using parks and trails.

• When being active outdoors at night, choose well-lit areas where there are other people.

• If you are outside at night, make sure you are wearing reflective clothing so cars can see you.

• Avoid outdoor activities in extremely hot or cold weather.

• Don’t be a couch potato – but don’t be a baked potato either. Wear sunscreen and sun-protective clothing when outdoors. Avoid the midday sun.

• If you experience lightheadedness, chest pain, excessive fatigue, nausea, or moderate to severe muscle or joint pain, stop exercising and consult a physician.

What to Do If You Are Injured:

• Pain is extreme or persistent.

• The injury does not heal in a reasonable amount of time.

• You develop an infection or fever.

• You have an injury to a joint that results in swelling.

• You are unsure about the severity of the injury.

• Rest the injured area immediately.

• Ice the area immediately to reduce swelling.

• Compress the injured area with an elastic bandage or cloth
  to reduce swelling.

• Elevate the injured area.