Exercising Safely If you are out of shape or have existing health problems, you should always seek your doctors advice before embarking on an exercise regime. Bear in mind that you can have too much of a good thing. Over-exercising, exercising with an incorrect technique or too much weight loss can harm bone development and cause injuries. To avoid strain, sprains and other injuries, follows these recommendations. Warm up before exercise: This helps to avoid muscle injuries by preparing your body for activity. Stretching is especially important in the morning, when muscles are less flexible and injuries more likely. Cool down after exercise: Rather than stopping abruptly, do a few gentle stretches to keep your muscles flexible and avoid aches and pains later. Exercise within your limits Built up slowly, pace yourself and listen to your body pain is a warning sign, so never ignore or try to work through it. Seek medical advice if pain persists after you have stopped exercising. Avoid sudden twisting movements: Movements that cause you to sharply bend or twist your back can place excessive strain on your spine, especially if you are out of condition or have a complaint such as osteoporosis. Stay hydrated: Water is important to maintain your core temperature during exercise and prevent fatigue and muscle cramps. Research suggests that you should rehydrate after activity rather than sipping water continuously during exercise. Wear supportive shoes: Cushioned, flexible soles help to absorb shocks and prevent joint injury. If You have flat feet, Choose a ‘motion control’ or ‘stability’ shoe that will prevent your feet rolling inwards with each step. Choose trail shoes if your activity involves rough terrain. Wear loose , comfortable clothing.