Fitness Safety Tips

Be sure to read our safety tips before you begin exercising.
Published March 10, 2017

You should talk with your doctor before beginning any exercise program, particularly if you suffer from high blood pressure or dizziness; have had a stroke; have a heart, lung, liver or kidney condition; or if you have recently been hospitalized.

If you are more than 40 pounds overweight, you should not work out at a high intensity level without professional supervision.

These exercises and workouts may result in injury if done incorrectly.

Be sure to warm up
Start out slowly, and gradually pick up the pace as your body warms up. For example, if you're heading out on a 30-minute moderate walk, spend the first 5 minutes at a slower pace, then speed up to moderate.

Cool down
After your workout, gently stretch the main muscles you used during exercise. Hold each stretch for 12 to 15 seconds. Don't bounce. Stretch to the point just before discomfort; if the stretch is painful, you're pushing too hard.

Drink water
Avoid dehydration by drinking fluids before, during and after physical activity. On hot days, don't exercise in the middle of the day. Wear light-coloured, loose, comfortable clothing so body heat can easily escape.

If you exercise outdoors:

  • Wear a medic bracelet with your condition and medications listed if you have an existing medical condition
  • Dress appropriately for the weather/climate to prevent illness
  • Carry a light, and wear reflective clothing when exercising at night
  • Consider exercising with a buddy
  • Carry a phone in case of emergency
  • Exercise in familiar areas where you know the surroundings and terrain