Safety procedures

Please read this safety procedures resource before engaging in any physical activity. 

When setting up for exercise, it is important to follow certain health and safety procedures to ensure the area is safe to exercise to prevent falls and injuries to yourself as well as others around you. Follow these steps, which provide detail regarding setting up for exercise, incorporating warm up and cool down routines, appropriate clothing, and the importance of listening to your body: 

• Checking the area for hazards you are performing exercise in is essential. Move objects which may become obstructive during the workout. For example: low hanging light shades, slippery rugs, small moveable side tables, floor ornaments. 
• Check the equipment you are using for damage as this could break during workouts and potentially cause injury. If working out in a gym environment ensure equipment is set up correctly. If you are unsure on how to use a certain piece of equipment, ask your healthcare professional or personal trainer for advice.  
• Make sure you are wearing correct attire; loose fitting clothing and non-heeled shoes should be worn which will support body weight, whilst increasing stability and balance.  
• Drinking plenty of fluid before and during your work out is essential. Drinking fluid whilst working out replaces fluids whilst you sweat, which helps maintain normally bodily functions as well as performance levels. 
• Knowing your limits and listening to your body during workouts is important. Red flags which you should look out for are: becoming lightheaded, shooting pains, joint pain or irregular heartbeats. If you happen to experience any of these symptoms, sit and rest whilst drinking water and speak to your healthcare professional for advice. 
• Knowing the intensity you would like to work out will help you track progression. Intensity of a workout should be a balance between not too easy and not uncomfortably difficult. To track intensity the FIIT principles can be applied, which represent frequency, intensity, time and type.  
• Warming up before exercise and cooling down is important to prevent injury and contributes to lowering muscles soreness after your session. Warming up prior to a session also prepares you mentally for your physical activity whilst increasing your heart rate and blood flow, which allows oxygen to reach the muscles during your workout. Cooling down after exercise allows your heart rate and blood pressure return to pre-exercise levels as well as aiding flexibility within the muscles and reduces injury risks.