Family Fitness Guidelines for Safe Exercise

Avoid any physical activity if you feel unwell or are recovering from an illness.

    Symptoms: If symptoms such as chest pain, palpitations, shortness of breath or dizziness begin to develop at any time, you should discontinue exercise. Your GP should be contacted if these symptoms have not been present before or if they are not relieved with rest.

    Exercise Regularly: The benefits of exercise cannot be stored. Sporadic exercisers are subject to increased risk of injury and repeated cardiac events.
    Train, don’t Strain: Always exercise within your capacity. It is better to exercise for longer periods at low to moderate intensities than for brief periods at high intensity.

    Eating: Heavy meals and caffeine-containing foods and beverages should be avoided for at least two hours prior to exercise. Digestion of food places an added demand on the heart which is undesirable. Caffeine is a heart irritant and can cause irregular heart beats.
    Alcohol: Alcohol and exercise do not mix. Avoid alcohol for at least four hours prior to your exercise session, since alcohol increases the heart rate and lessens the ability of the heart to pump well.
    Smoking: Quit!! Smoking and good health are not compatible. However, if you have not stopped smoking cigarettes yet, you should avoid smoking cigarettes two hours prior to each exercise session. Nicotine causes an increase in heart rate and can also cause irregular heart beats. Smoking is a major risk factor not only for heart disease, but also for cancer.

    Gum Chewing: Avoid gum chewing as there is a danger of accidentally inhaling the gum while exercising which could lead to choking.
    Fluid Replacement: Drink non-alcoholic fluids as adequate water replacement during exercise is necessary to compensate for water loss through sweat and breathing.
    Prolonged Fatigue: If you experience prolonged fatigue (longer than two hours after an exercise session) you are working too hard. Exercise should leave you with a sense of pleasant relaxation, not excessive fatigue.
    Sore Joints or Muscles: Sore joints and muscles may develop despite a warm-up period; cool down period and gradual increase of aerobic exercise. This is a common occurrence for a few days to weeks after starting a regular exercise programme. If soreness persists, consult your GP.
    Hot or Cold Showers: Sudden changes of temperature should be avoided, especially in relation to exercise. Hot showers after vigorous exercise can cause fainting. Do not take sauna baths or cold showers after exercise. Luke warm temperatures are recommended so that you do not put an unnecessary strain on your heart.

    Illness or Injury: Regular exercise should be modified or temporarily interrupted during any illness, injury or infection. Returning to an exercise programme following illness or injury should be gradual to allow your body adequate time to adapt.

    Breath Holding: Do not hold your breath during strength and stretching exercises as this can lessen the oxygen supply to your heart. Keep breathing normally at all times.

    Clothing: Exercise generates heat, so wear light coloured, porous fabrics which fit comfortably and allow for evaporation of sweat. Never wear rubberised or plastic clothing. Tracksuits may be used for warm-up and cool-down periods or during cold weather conditions. A hat and mittens also can be worn during cold weather. During hot weather, try to exercise in early morning or evening hours. In some cold or windy weather you might feel a scarf over nose and mouth is advisable.
    Shoes: Your best investment is a good pair of shoes that provide support, traction and shock absorption. Choose a shoe that fits your foot comfortably and feels ‘natural’. Shoes are now designed for the specific activity in which you are participating. This can help to avoid orthopaedic problems.

    Best Time of Day to Exercise: While there can be advantages to specific times of day, the best time is when you can do it on a regular basis without interference. Plan an appointment with yourself so you don’t let other responsibilities prevent you from exercising.

    Stretching and Flexibility

      Stretching and flexibility exercises are a vital part of your exercise programme in the enhancement of tone and strength of specific muscle groups and in the improvement of postural alignment. Performed prior to exercise, these stretches will increase the heart rate slowly and help prevent muscle strains or injury. It is important to repeat them after exercise to assist the body in cooling down and to minimise muscle soreness.
      Care should be taken to avoid bouncing while stretching. A slow, static stretch is much more effective and will not cause muscle injury. Breathing is also important; breathe normally during stretching exercises.