How to exercise safely: tips for all activity levels

Avoiding injury is an important thing to keep in mind when moving around or working out.

“Safety is especially important if you’re just starting a new activity,” says Tony Fajardo, wellness program specialist with Best Health^® at Sharp Health Plan. “It’s also something to keep in mind if you haven’t been active for a long time.”

Follow these tips to help you exercise safely:

Before exercise

• Wear appropriate shoes for your activity and comfortable, loose-fitting clothing that allows you to move freely but won’t catch on other objects.
• Some people with diabetes may need special shoes or shoe inserts to prevent serious foot problems. Your doctor or podiatrist can tell you how to get these special shoes.
• Wait at least two hours after eating a large meal before doing strenuous exercise.

During exercise

• To warm up, practice low-intensity exercises at the beginning of each workout session.
• If you’re new to working out, start off slowly and take your time. It’s normal to feel some minor discomfort or muscle soreness. But if you feel sick to your stomach or have strong pain, you’ve done too much. Go easier and then gradually build up.
• When exercising outdoors, pay attention to your surroundings. Consider possible traffic hazards, the weather, uneven walking surfaces and strangers.

After exercise

• Drink water to hydrate after your session.
• Log your progress in your exercise tracking tool, if you use one.
• Thank yourself for doing something healthy!

One last thing you’ll want to do before getting started? Talk to your doctor.

Here are a few key talking points to bring up the next time you connect with your doctor:

• Ask whether there are exercises or activities you should avoid. An illness or surgery may affect how you exercise.
• Talk about any unexplained symptoms. Chest pain or pressure, pain in your joints, dizziness or shortness of breath are examples of symptoms you should mention.
• Make sure your preventive care is up to date. For example, women aged 65 and older should have regular tests for osteoporosis. Weight-bearing exercises, like walking, can be especially helpful for those with osteoporosis.

Sharp Direct Advantage is offered by Sharp Health Plan. Sharp Health Plan is an HMO with a Medicare contract. Enrollment with Sharp Health Plan depends on contract renewal. Read the full disclaimer.

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