What caution should i take when exercising

Warming up and exercise safety As the name suggests, your warm-up five to 10 minutes should gradually warm your muscles and body temperature. The type of activity done in the warm-up should include the major muscle groups that will be used in your sporting activity.

Your warm-up could begin with a low intensity activity such as brisk walking or jogging. Stretching should be performed once the muscles have been warmed, as the stretching of cold muscles is less effective. It is also important to stretch after activity to assist recovery. Cooling down and exercise safety In the last five minutes of exercise, slow down gradually to a light jog or brisk walk, then finish off with five to 10 minutes of stretching emphasise the major muscle groups you have used during your activity.

This helps to reduce muscle soreness and stiffness. Water consumption and exercise safety You can lose around one and a half litres of fluid for every hour of exercise. One of the first symptoms of dehydration is fatigue, which causes a significant drop in sporting performance.

It may also cause you to experience cramps, heat stress and heat stroke. Suggestions include: Avoid starting exercise dehydrated. Drink plenty of fluids for several hours prior to exercise. If you are well hydrated you should be able to pass a good volume of clear urine in the hour before exercise. Drink at least ml 2 cups an hour before exercise. Drink at least ml every 15 minutes during exercise.

During exercise take advantage of all breaks in play to have a drink. After exercise, drink more to ensure you are fully rehydrated. Exercise safety in hot weather Exercising in hot weather puts additional strain on your body. Heat-related illnesses such as heatstroke and sunstroke occur when your body can't keep itself cool. Sweating isn't enough on its own to cool your body. Symptoms of heat-related illness can include: irritability general discomfort weakness headache nausea cramps.

Suggestions to avoid heat-related illnesses include: Drink plenty of water before, during and after exercise. Wear lightweight, light-coloured, loose-fitting clothes. Protect yourself from the sun with clothing such as long-sleeved tops, full-length trousers, a hat and sunglasses or an umbrella. Exercise in the cooler parts of the day — preferably before dawn or after sunset. Reduce your exercise intensity. Take frequent breaks and drink water or other fluids every 15 to 20 minutes, even if you don't feel thirsty.

If you have clear, pale urine, you are probably drinking enough fluids. If you have travelled to a hotter climate, remember that it may take about 10 days of exercising before you fully acclimatise.

Exercise safety in cold weather In cold weather, muscles are more susceptible to injuries. Safety suggestions include: Wear appropriate warm clothing. Multiple layers of clothing trap more body heat than one bulky layer.

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Reprint Permissions A single copy of these materials may be reprinted for noncommercial personal use only. Make sure to play it safe in hot weather. Too much heat can be risky for older adults and people with health problems. Being hot for too long can cause hyperthermia —a heat-related illness that includes heat stroke and heat exhaustion.