Safety Tips

■■ Breathe regularly during strength exercises.
For example, breathe out as you lift the weight, and
breathe in as you relax. When doing leg lifts, breathe out
as you lift your leg and breathe in as you lower it.

■■ Use smooth, steady movements when lifting weights.
To prevent injury, don’t jerk or thrust weights into position.

■■ Keep your arm and leg joints slightly bent.
Avoid “locking” your arm and leg joints in a tightly
straightened position.

■■ Choose a sturdy chair with arms.
Make sure the chair is stable enough to support you
when seated or when holding on during the exercise.

■■ Make slow, steady movements.
Never “bounce” into a stretch.

■■ Always bend forward from the hips, not the waist.
If you keep your back straight, you’re bending the right way.

■■ Stop if you feel pain.
You might feel some soreness after you exercise, but
exercise should not hurt or make you feel really tired. In
fact, in many ways, being active will probably make you
feel better

■■Cooling down at the end of your workout gives
your muscles a chance to gradually return to rest.
Again, this is important to prevent injury. To cool
down, take about 5 minutes to do the following
4 flexibility exercises.

warm up
It’s important to spend about 5 minutes at the
beginning of your routine to warm up. Warming
up gives your muscles a chance to get ready to
work. Warm-up activities can help you prevent
injury and reduce muscle soreness later.
Suggestions
■■ Take a walk.
■■ Ride a bike.
■■ Dance around your living room or kitchen.
■■ Walk up and down the stairs a few times.