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Staying Safe

Before beginning an exercise program, make an appointment with your health-

care provider, just to cover your bases. As you get yourself into a workout

routine, keep the following safety tips in mind:

Always warm up and cool down (see Chapter 8); stretch as often as

possible (see Chapter 6).

Check that you can carry on a conversation while exercising. If speaking

is difficult, reduce your intensity or stop exercising.

Never hold your breath while exercising, especially while lifting weights.

Keep yourself hydrated (see Chapter 7). Remember that by the time you

feel thirsty, you’ve started to become dehydrated.

In hot weather, wear high-tech fabrics that let heat escape, and always

wear sunscreen and a baseball cap or visor.

During winter, layer your clothing so you can remove layers as your

body heats up.

When you have a cold or — worse yet — the flu, take a few days off of

your exercise routine.

Stop exercising if you feel any of the following:

• Nausea, faintness, lightheadedness


• Racing pulse or any abnormal heart rate


• Cold sweat


• Chest or neck pain or tightness


• Muscular pain


• Excessive fatigue or weakness

Chapter 23: Staying Active as You Age 351

Using exercise as a social event

Exercise is a great way to meet and spend time

with people of all ages, especially if you join a

gym or a fitness group. If you don’t have a gym

in your town, check with your local community

center to see what classes or workout groups

meet in the area — or start your own running

or cycling club with friends and family. From

meeting new friends at the gym to walking with

your grandchildren a few days per week, you

can use exercise as an opportunity for social

interaction.