Warm up and cool down with slow stretches before and after exercise. Stay hydrated by drinking water before, during, and after exercise as you can lose 1 1/2 liters of fluid per hour of exercise. Set specific, measurable goals to stay motivated whether you are a professional or amateur athlete. Eat a healthy, balanced breakfast and snacks and watch portion sizes to feel your best when working out. Wear proper clothing and equipment for your activity and check equipment regularly.

1. TIPS TO
EXERCISE
SAFELY

2. Warm up and
cool down.

3. Warm up and cool down.
Try slow stretches moving the same
way you do in your activity or sport.
Cool down with slow stretching.

4. Stay
hydrated.

5. Stay hydrated
You can lose around 1 ½ liters of fluid for
every hour of exercise; so drink water
before, during and after a session

6. SET SPORT
GOALS

7. Set sport goals
No matter if you're a professional or amateur
athlete, you should know that it is important to
set goals to achieve your objective. It is also
essential to set specific goals that can motivate
you, not vague 'try-your-best' kind of goals

8. EAT
PROPERLY

9. Eat properly
Eating and exercise go hand in hand. When and
what you eat can be essential to how you feel when
you exercise. You should eat a healthy breakfast,
watch the portion size, snack well and drink fluids.
Studies suggest that eating well can improve workout
performance and may allow you to work out for a
longer time or at a higher intensity.

10. WEAR
APPROPRIATE
CLOTHING

11. Wear appropriate clothing
Make sure your shoes and equipment fit
properly and are right for the activity. Pay
attention to your equipment and check it
regularly for safety.

12. TRAIN
ACCORDING
TO YOUR AGE

13. Train according to your age
Think about how the particular exercise is making you
feel. If something doesn’t feel right, stop immediately and
ask for medical advice.
Also, have at least one recovery day each week to rest. If
you are experiencing pain, rest until the pain has gone.

14. PREVENT
AND TREAT
YOUR
INJURIES

15. Prevent and treat your injuries
A workout injury can happen to anyone, no matter your
experience or fitness level. But you can significantly reduce your
risk of getting hurt by following certain workout precautions.
To avoid injuries during your workout you should see a trainer,
warm-up and cool down, listen to your body and rest.
If you have an injury, take time to recover and start back slowly.
.

16. BE WEATHER AWARE

17. Be weather aware.
Take it easier in hot weather and wear
clothing and sunscreen to protect
yourself from the extreme weather
conditions..

18. Taken and adapted
from:
https://bit.ly/3hyasff
https://wb.md/3ddOOt4
https://win.gs/3djjaL7
https://mayocl.in/3hEfTJz