Essential Safety Tips for Physical Activity and Exercise

1. Preventive Aspects of Physical Activity

There is a risk of injury with any type of physical activity. Generally, the benefits of staying active far outweigh the risks. With preparation and common sense, you can reduce your risk of exercise injury and continue to gain health and fitness benefits. Keep in mind:

• Warming up and cooling down
• Personal hygiene
• Position hygiene
• Nourishment
• Clothing and footwear
• Rest

1.1. Medical Check-up

Have a medical check-up before doing any physical activity, especially if you have a medical condition, are overweight, are aged over 40, or haven’t exercised regularly for a long time.

1.2. Warming Up and Cooling Down

Warming up before exercise helps to loosen muscles, increase blood flow, and prepare your whole body for exercise. Light exercise to help you cool down slowly helps the body recover. There is evidence that warming up and cooling down can reduce muscle soreness and improve performance during exercise.

1.3. Personal Hygiene

Maintain daily hygiene, especially after physical activity. Pay special attention to the genital areas and the feet, particularly when using public sport facilities.

1.4. Posture and Positioning

Take special care with the position of your back when performing exercises. Your back should remain straight to prevent injury.

1.5. Nourishment and Hydration

Drink plenty of water before, during, and after activity. Dehydration reduces performance, increases the risk of heat-related illness, and can cause muscle cramps. Water is the best choice for hydration.

Dietary Guidelines:

• Avoid exercising under the influence of alcohol or drugs.
• Balance your food choices; you do not need to eliminate specific foods, but practice moderation.
• Aim for a nutritional balance: 15% protein, 55% carbohydrates, and 30% fat, along with essential vitamins and minerals.
• Monitor your weight regularly.

1.6. Clothing and Sportswear

Take responsibility for checking and maintaining the safety of the exercise area and equipment. Ensure you have the correct safety gear for your sport, such as helmets, protective eyewear, appropriate shoes, wrist guards, elbow and knee pads, and gloves.

1.7. Rest and Recovery

Ensure you get enough sleep to allow your body to recover from daily fatigue. Avoid exercise when experiencing pain or extreme exhaustion.