The tips below will tell you the safest way to get fit and how to take the right precautions for avoiding injury. Most injuries occur as a result of over zealous exercise or thoughtlessness. So exercise a little caution and do it the safe way.

TWO

Do not exercise if you have a fever or virus infection. They will affect your preformance and may cause muscles, joints, your heart or respiratory system to become inflamed and the condition will worsen. Wait until you are feeling better and then gradually build up your exercises to their previous level as you get stronger.

THREE

If you are overweight, have a history of high blood pressure, diabetes or heart disease, or are over 35 years old, have a medical check-up before embarking on any exercise program.

FOUR

Never exercise in really hot weather. It is debilitating and you may become dehydrated. Wait until the cool of the evening or exercise early in the morning.

FIVE

Always build up gradually and slowly at your chosen exercise. It may take several weeks before you begin to feel any real benefits so do not try to overdo it. Be patient and the results will soon become manifest as you feel fitter and trimmer. Remember to train, not strain, and listen to your body. At first it will be hard and your body will feel heavy and sluggish, but as you persevere it will gradually become lighter and your movements more fluid and graceful. As exercise becomes more effortless, you will get fitter and healthier.

SIX

Always warm up before exercising. A proper warm up will get your muscles accustomed to increased activity and reduce the risk of stiffness later. Although you may feel like exercising, your body might not, so get it used to the idea gradually before you launch into your jog, swim, a game of tennis, squash, cycling or whatever. Warming up releases tension in the muscles and stretches them out ready for action. It also helps your maximum oxygen capacity and gets your heart beating faster so that you are prepared for action.

SEVEN

If the exercise becomes painful, stop and stretch gently and slowly to ease out the pain and tension in sore muscles - it may only be stiffness. If it continues, stop exercising at once and rest. Likewise if you feel giddy, faint, out of breath or sick. If the condition persists after adequate rest, consult your doctor.

EIGHT

Always wear the right clothing, something loose, comfortable and non-constricting is best. Always wrap up warmly in cold weather to prevent muscles cramping and becoming tight and sore. This makes them more prone to injury.

NINE

TEN

After the cool down, a lot of people like to take a shower or bath to feel really refreshed. Be carefull! Make sure you are cooled off enough. Some people have had strokes by jumping straight into a shower after heavy exercising. Let your body cool off for at least 20 minutes before you take a bath or shower.