Department of Health & Human Services
Premiers Active April
Exercising safety when you’re active is just as important as physical activity itself! Our friends at Sports Medicine Australia have put together a few handy tips on how to put safety first when you’re active.
Lack of fluid consumption during physical activity can lead to dehydration. Dehydration reduces performance and increases heart rate, body temperature and how hard you perceive an activity to be. You may become very tired and get stitches, cramps, heat stress or heat stroke.
To avoid dehydration, drink plenty of fluids before, during and after physical activity. Drink at least 500ml (two cups) one hour before exercise, at least 150ml every 15 minutes during exercise and enough to fully re-hydrate after activity.
As well as keeping your fluids up, remember to stay cool by:
A warm up should be completed before physical activity. Warming up increases heat through the body and reduces the risk of tearing or straining muscles.
Start an activity at a slower speed. The length of a warm up should depend on the weather – if it is cold, warm up for longer than if the conditions are hot or humid.
After warming up, stretching should be done to improve flexibility. When stretching, stretch all the muscles involved in the activity, stretch gently and slowly, never bounce and keep breathing during the stretches. Hold each stretch for 10–20 seconds and stretch each body part 2–3 times.
After activity, remember to cool down. This helps prevents soreness and stiffness. To cool down do 2–3 minutes of light jogging or walking and 5–10 minutes of stretching.
Last updated: November 29, 2016 at: 5:20 pm
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