1. Talk to your GP

• Talk to your doctor before beginning an exercise programme if you have any concerns.
• If you're taking medicine or if you have a health condition, tell your doctor about the activities you're planning to do.
• Stop exercising if you feel dizzy, nauseous, short of breath, or feel pain in your chest.

2. Start slowly

• Build up your time and intensity gradually.
• You can always split your session into two and try starting with 2 lots of 10 minutes.
• Start off slowly and progress when you feel ready.

3. Warm up, cool down and stretch

• Start slowly for the first few minutes and build up gradually.
• Warm up before you start exercising to increase the flow of blood to your muscles and minimise the risk of injury.
• Towards the end of your session, spend some time gradually slowing down and reducing the intensity (cool down).
• Do some stretching exercises after your activity to help avoid muscle soreness and injury.

4. Set the right pace

• During activity you should still be able to talk.
• The old saying 'no pain, no gain' is not true. If you feel any pain, slow down or stop!

5. Wear comfortable clothes 

• Wear loose clothes and supportive shoes. This will make your activity safer and more enjoyable.

6. Drink enough water

• Drink lots of water before, during and after your activity (don't wait until you are thirsty).

7. Increase gradually

• Gradually increase the amount of activity you do each day. Too much too quickly will increase your risk of injury. For example, if you are jogging increase your distance by 10% each week until you hit your target distance.

8. If you exercise outdoors:

• Dress appropriately for the weather/climate
• Carry a light and wear reflective clothing when exercising at night  
• Consider exercising with a friend
• Carry a phone in case of emergency
• Exercise in familiar areas where you know the surroundings and terrain
• Think about carrying some identification and if you have a medical conditions wear a bracelet

Above all, be sure you know how to recognise signs that say you have done too much. Stop exercising if you experience any of the following:

• acute or chronic pain
• dizziness
• sudden headache
• swelling of the face, hands, or feet
• chest pain- acute or chronic pain