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  1. Take 5 - 10 minutes to warm up and cool down properly

  1. Plan to start slowly and accelerate your activity level gradually unless you are exercising frequently and vigorously

  1. Be aware that training too hard can often cause overuse injuries like stress fractures, stiff or sore joint and muscles and inflames tendons and ligaments. Repetitive wear and tear on certain parts of your body, swimming (shoulders), jogging (knees, ankles and feet), tennis (elbows) are often overuse culprits and a mix af varied activities and rest is safer

  1. Listen to your body and stop exercise if you are sick or feeling very tired, also cut back if you cannot complete a session, are feeling faint during or after exercise, or tired during the day, or if you are experiencing persistent aches and pains in joints

  1. If for any reason you have stopped exercising for a while, ease back to a lower level initially, ie if its strength training lift lighter weights and do less reps, if its cardio run/walk less distance slower

  1. For most drinking plenty of water is sufficient, but if you are working out especially hard, doing marathon or triathlon type training , choose drink that replace fluids and essential electrolytes

  1. Wear clothing and footwear that will suit your chosen activity and replace footers approx every 6 months when cushioning wears out

  1. Strength training - good technique is essential, start using no weight or very light when learning. Never give up on good form by hurrying to finish, never ‘show off when lifting’, never struggle to lift heavier

  1. Exercising strenuously in hot, humid conditions can induce heat stress/dehydration. Slow the pace when the temp is over 70 deg F (21 deg C) on days when it is expected to be 80 deg F (26 deg C) carry to your training during the cooler mornings or evenings, or use an air conditioned gym, look out for symptoms like headache, dizziness, nausea, faintness, cramps or palpations

  1. Dress properly for cold weather working out to help to avoid hypothermia. Wear layers which can easily be taken off as you warm up and don’t forget gloves

Delayed muscle soreness that starts 12 - 24 hours after exercise is normal as it is a muscle response to your muscles being worked hard. However persistent muscle pain that starts during workout or straight after, or that persists for more than a week means you should consult your doctor