Safety tips for moderate physical activity

If you have a chronic health condition (e.g. heart disease, diabetes, asthma), it is important to consult your doctor before you start any regular physical activity. If a doctor or specialist has ever advised you against physical activity, please obtain a medical clearance or further advice from them prior to commencing any exercise program.

Safety Tips

• If you have been inactive for a while check with your doctor before beginning any activity
• Listen to your body - if you feel pain, dizziness, nausea, or sick in any way - STOP. If the symptoms do not subside, consult your doctor
• Ensure you do a proper warm up and cool down
• Do some stretches
• Drink small amounts of water before, during and after your walk, particularly in warm weather when you are sweating heavily
• Walk with a friend or family member for pleasure and safety
• Walk during the day if possible or on well lit streets
• If there is no pathway, walk on the side of the road facing the traffic
• Wear comfortable walking shoes
• Wear reflective clothing at night

Here are some walking tips to get you on your way:

• Choose comfortable clothes to suit the weather. Choose shoes with soft or shock absorbing soles. In summer, use sun-screen and wear a hat
• Start slowly and at a low level. Build up your pace over a few weeks. Don't overdo it
• Avoid intense physical activity straight after meals or alcohol or if you have an illness, such as a cold
• If you feel discomfort, unusual chest pain, become breathless or have a rapid or irregular heart beat during walking, stop immediately and seek medical advice
• Remember to maximise your health, be active every day, don't smoke and enjoy healthy eating