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How much should I be doing? Benefits of physical activity Physical activity and health Barriers to being active Getting started... and keeping going! Tips for including more physical activity in your day Making sure your activities are safe Physical Activity and Healthy Eating South Derbyshire Sports Directory Interactive tools Links

Making sure your activities are safe

We want to make sure that your first steps into activity are safe and enjoyable. Here are some tips on how you can achieve this:

Start slowly

Build up your activity level gradually – both the amount of time you spend doing the activity and the intensity. Start off slowly and progress when you feel ready.

Warm up, cool down and stretch

When you're doing any activity, start slowly for the first few minutes and build up gradually (warm up).

Towards the end of your session, spend some time gradually slowing down and reducing the intensity (cool down).

Do some stretching exercises after your activity to help avoid muscle soreness and injury.

Set the right pace

While you are doing your activity you should be able to talk without losing your breath.

The old saying 'no pain, no gain' is not true. If you feel any pain, slow down or stop!

Wear comfortable clothes

Wear loose clothes and supportive shoes. This will make your activity safer and more enjoyable.

Drink enough water

Remember to drink lots of water before, during and after your activity (do not wait until you are thirsty).

Increase gradually

Gradually increase the amount of activity you do each day. Too much too quickly will increase your risk of injury.

Inform your GP

If you're taking medicine or if you have a health condition, tell your Doctor about the activities you're planning to do.

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