The safe program is designed to help you build strength and balance at your own pace. Before you start moving, read these recommendations from healthcare professionals to learn how to reap the maximum benefits from your exercise journey while minimizing your injury of risk.
Always start your safe sessions with the warmup video. Warming up is a crucial step to prepare your body for exercise and lessen your risk of injury. It gradually increases three essential things – blood flow to your muscles, body temperature and heart rate. Most importantly, these gentle and controlled movements help to avoid strains, pulls, and injuries.
Exercise twice a week, and skip at least one day between sessions to give your body the chance to rest and recover. While you won’t see results right away, slow and steady wins the race and sticking to a regular schedule is key to reaching both short and long term goals.
If you’d like, try taking a 20-minute walk twice a week to complement your exercise routine. Walking is a low-intensity activity that helps improve your strength, balance, flexibility and endurance – and the best part is that you can do it anywhere, with no equipment required.
Listen to your body. You may feel muscle fatigue and soreness on days following an exercise session. This is a normal, and usually temporary, response to starting a fitness program. It means your muscles are waking up and adapting to your new more active lifestyle.
Like everything in life, practice makes perfect, and that includes exercise. In order to see impactful results and attain your goal of feeling better and stronger, it’s important to make physical activity a habitual part of your life. Your improved health will be your reward.
Starting a new exercise program can be daunting so partner up with a couple of workout buddies. Not only will it help you stay motivated and committed, it’s an excellent opportunity for friends to spend time together. An ideal combination for that’s good for mind and body.
Always wear supportive shoes.
Wear loose-fitting clothing to allow for ease of movement.
Keep a bottle of water handy while you exercise. Drink before, during, and after your workout.
Exercise near a flat surface like a countertop for support, and use a sturdy, straight-back armchair when needed.
Make sure that your surroundings are clutter-free before you start exercising.
Exercise in a well-lit room to avoid any hard-to-see hazards.