Safety Tips

You are encouraged to check with your own physician concerning your specific health condition(s) and special restrictions on your level of activity. You can do a self-test to assess your Physical Activity Readiness (PAR-Q and You) at www.csep.ca/forms.asp.

* Start off slowly. After getting used to a certain level of activity, increase the intensity or duration (or both) of your exercise. Don't overdo it! Too much too soon could hurt you, especially if you have not been exercising at all. Build up your endurance.
* Always warm-up and stretch before you begin exercising to prevent injury.
* Cool-down and stretch after 30 minutes of exercise.
* Stretching is important to stay flexible and avoid injury. Avoid bouncing or jerking movements. Make movements smooth and steady. Avoid locking your joints. Always keep your joints slightly bent while stretching.
* Wear proper clothing. Wear comfortable, loose-fitting layers that can be removed or added depending on the weather.
* Be sure to wear sunscreen or wear protective clothing or hats even in winter.
* Wear proper fitting shoes that provide support and cushioning.
* Proper hydration is very important! Drink water before, during, and after exercise. Drink a glass of water for every 15 minutes of exercise and at least a pint after activity. Drinking plenty of water on hot days is even more important. You should avoid caffeine and alcohol when exercising, they further dehydrate you.
* During the summer, exercise in the morning or evening or indoors to avoid extreme heat. If you feel ill while exercising in the heat, find shade to cool-down in and drink water.
* Use bug repellent when exercising outdoors, especially at dusk.
* Don't hold your breath while exercising.
* Find a partner or group for fun and safety.
* Be aware of your surroundings and watch out for traffic and obstacles in your path.
* If exercising at dusk or after dark, wear reflective clothing or carry a flashlight. Avoid biking at night.
* Listen to what your body tells you. If soreness persists more that a few days or you have dizziness or chest pain, contact your doctor immediately.

Almost everyone is able to enjoy the benefits of being more physically active at a low to moderate level, however some people with certain health conditions must be extra careful to make sure that their physical activity program will be fun and safe. If you have high blood pressure, diabetes, chest pain, shortness of breath, dizziness or joint problems, check with you healthcare provider before starting a physical activity program.

People beginning an exercise program are responsible for their own safety and health. Consult your physician for any question about your ability to exercise. Sumter County Active Lifestyles, University of South Carolina's Prevention Research Center, Sumter County Department of Parks and Recreation assume no responsibility for any injury, illness or other conditions that may occur during or pursuant to exercise.