Medical advice
Most adults do not need to visit their doctor before commencing moderate physical activity. However, if you have a chronic health condition, such as heart disease or diabetes, it is advisable that you consult your doctor before starting your physical activity program to discuss the types of activities that best suit your needs.
**If during an activity, you feel any discomfort, have chest pain, are more breathless than you should be or your heart beat becomes rapid or irregular, stop immediately and seek medical advice.**
Warm up and cool down
Remember to warm up and cool down to reduce your risk of injury. (
50kb)
Other safety considerations:
- Wear clothes and shoes to suit the weather and type of activity.
- Warm up, gently stretch and cool down to prevent muscle soreness and injuries. Contact Sports Medicine Australia on 9285 8033 for more information. ( 65kb)
- Slow down if you feel breathless or uncomfortable. If you have chest discomfort, palpitations or pain while being active stop immediately and seek medical advice.
- Choose well fitted shoes with appropriate shock absorption. See a podiatrist if you have, or develop, any foot problems.
- Choose to be active during the cooler times of the day and avoid being active outside between 10am and 3pm, especially in summer.
- Wear sunscreen (recommended SPF 30+), a wide-brimmed hat, protective clothing and sunglasses to avoid exposure to the sun.
- Wear light-coloured clothing when being active during twilight to ensure other walkers, drivers and cyclists can see you clearly.
- When bush walking, take items such as insect repellent, bandages, an instant icepack and saline solution. First aid courses can help build your confidence when faced with emergencies.
- Take a mobile phone or know locations of the nearest phone boxes in case of emergency.
- Ensure that you walk your dog on a leash.
- Drink plenty of water before, during and after physical activity, especially on hot days¹.
Are you living with a health condition? Why not try the Heart Foundations low-to-moderate intensity exercise program called Heartmoves, designed for people who are living with health conditions.
Footnotes:
- Department of Planning and Infrastructure. Walk There Today 2007-2008 Walking Guide. 2007.