Safety for Life

The warm up should last for about 5 to 10 minutes. You can perform movements similar to the activity you will be performing, such as walking or slow jogging before a walk or run workout, or swinging a bat before playing softball or baseball.

The Cool-down After you finish exercising, it is very important to spend about 5 to 10 minutes cooling down. Slow down but always keep moving. If you have been running, slow down to a jog or walk.

The Biomechanical Principles of Exercise Biomechanics is the study of human motion and the effect that forces have on the body. If you understand these principles, you may perform movements better and also reduce your chances of exercise-related injuries.

Hot Weather For warm or hot weather exercise choose cotton or special synthetic materials that allow your perspiration to evaporate which will help cool your body. Light colored or white clothing reflect the sun’s rays.

Cold Weather Wear layers of clothing so you can remove the outer layer as your body heats up during exercise. Wear several layers of light clothing, not one heavy layer. The inside layers should allow perspiration to evaporate. The outer layer should repel water, be windproof and breathable. Hats or caps help keep your head warm. Wear sunglasses when exercising in snow on a bright day to protect your eyes. Be sure your shoes have good traction if you are running on frozen ground.

Socks Proper fitting socks can help prevent blisters. Some people prefer to wear two pairs of socks for extra protection. Choose cotton, wool, or special synthetic fibers which help absorb perspiration. Clean, dry socks will help keep your feet healthy.

Selecting Footwear Type of activity Your foot type Shoes that fit Type of shoe construction

Exercising in Hot Weather Workout at the coolest part of the day Reduce the intensity and length of your workouts until your body adjusts to the heat. Drink plenty of fluids, especially water, before, during and after exercise.

Heat Illnesses There are 3 heat illnesses associated with fluid loss which you should understand and recognize: Heat Cramps Heat Exhaustion Heat Stroke

Exercising in Cold Weather When exercising outside on cold days, you should remember to drink enough to replace fluid loss because even in cold weather if you work out hard enough, you will sweat.

The Danger of Lightning Strikes Get to a safe shelter or automobile Avoid standing under an isolated tree Find a low spot and lie down if you are caught in an open field during a lightning storm. Get out of lakes, rivers, and pools. Stay away from metal poles, fences, golf clubs.

Be Sun Smart Apply a sunscreen with a high sun protection factor - at least 30 SPF- before you go out into the sun. For maximum protection, use sunblock. If you are swimming or perspiring heavily, reapply the sunscreen often.. Try to avoid direct sun between 11 am and 2 pm when the sun’s rays are strongest. Wear a wide-brimmed hat and clothing that protects your neck, arms, and legs.

Avoiding Exercise Problems Start slowly and warm up correctly. Be careful when switching shoes, sports equipment, and exercise surfaces (wood to concrete, grass to pavement). When your muscles are tired at the end of a workout, be careful. Cool down correctly and stretch after exercise to improve flexibility.

Common Exercise Problems Muscle soreness Muscle cramps Sprains Muscle Strains

Injury Treatment - The PRICE Method Protect from further injury by using splints, pads or crutches Restrict activity - rest the injured part Apply ICE to reduce inflammation and pain Compression or pressure reduces blood flow and swelling Elevate the injured area.

Follow the safety precautions when participating in an activity program or sports program. Return to Chapter Menu