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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

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