10 Tips for Exercising Safely
26 January 2022
We all know that exercise is beneficial to our health. Besides managing our weight and minimising the risks of diseases, exercise builds and strengthens our muscles, which then protects us from getting injured. Yet, injury can happen to anyone, no matter our fitness level. But we can reduce the risks of getting hurt with these tips on exercising safely.
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Dr Foong Chee Cheong
Consultant Rehabilitation Medicine Physician
| 1. If you have not been exercising regularly, start slowly and boost your activity level gradually. | 6. Ensure adequate hydration especially during or after a vigorous exercise. |
| 2. Warm up and cool down are so important, take 5 to 10 minutes to do it. | 7. Wear appropriate clothing and shoes for your type of exercise. It will reduce the risk of injury. |
| 3. A mix of different kinds of activities and sufficient rest is safer and better. Training too hard and too often may cause injuries to your body. | 8. Don’t exercise vigorously under the hot weather as it can cause heat stroke. Exercise during cooler mornings or evening hours or at an air-conditioned gym. |
| 4. Always listen to your body. Hold off or cut down on exercise when you’re sick or feeling very tired. | 9. Good breathing practice is important in exercise, particularly when lifting weights. |
| 5. If you have to stop exercising for a while, drop back to a lower level of exercise. Start with lower intensity and increase it gradually. | 10. Know how to perform the various exercises. If using any equipment, keep to the instructions for using each device. |
| 1. If you have not been exercising regularly, start slowly and boost your activity level gradually. |
| 2. Warm up and cool down are so important, take 5 to 10 minutes to do it. |
| 3. A mix of different kinds of activities and sufficient rest is safer and better. Training too hard and too often may cause injuries to your body. |
| 4. Always listen to your body. Hold off or cut down on exercise when you’re sick or feeling very tired. |
| 5. If you have to stop exercising for a while, drop back to a lower level of exercise. Start with lower intensity and increase it gradually. |
| 6. Ensure adequate hydration especially during or after a vigorous exercise. |
| 7. Wear appropriate clothing and shoes for your type of exercise. It will reduce the risk of injury. |
| 8. Don’t exercise vigorously under the hot weather as it can cause heat stroke. Exercise during cooler mornings or evening hours or at an air-conditioned gym. |
| 9. Good breathing practice is important in exercise, particularly when lifting weights. |
| 10. Know how to perform the various exercises. If using any equipment, keep to the instructions for using each device. |
These tips are based on recommendations from Harvard University and American College of Sports Medicine.
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