3.4 Exercising Safely

Notes

A safe routine prevents injuries and helps you stay active.

• Warm up for 5-10 minutes with light movement, then cool down and stretch afterward.
• Wear proper shoes and protective gear such as helmets, mouth guards and pads.
• Drink water before, during and after activity.
• In hot weather, exercise in the cooler part of the day and take breaks. Heat illness signs include dizziness, headache, nausea and heavy sweating: stop, move to shade and cool down.
• Mild muscle soreness is normal. Sharp pain is a signal to stop.
• Rest days allow the body to recover.
• Use correct form and ask a coach or teacher to show you how.
• Basic first aid for sprains is RICE: rest, ice, compression, elevation.