PHYSICAL EDUCATION,

HEALTH SAFETY,
GUIDELINES HEALTH
AND FITNESS WARM UP
PROGRAM
GROUP 1
 Safe Exercise G uidelines

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 Use Proper Equipment
•Dress comfortably and loosely so you
may move around easily and so your
body heat can escape. Wear layers that
can be taken off when exercising in
chilly weather.

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 Balanced fitness.
• Create a well-rounded fitness plan that includes
flexibility, strength training, and cardiovascular
exercise. A balanced program will not only
provide you a full-body workout but also prevent
boredom and lower your risk of injury.

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 Warm Up
• Even before stretching, warm up before
exercising. Run in place for a few minutes,
take a few deep breaths, or softly practice
the movements of the next exercise.

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 Stretch

• Start your stretches gently and cautiously until

you feel some tightness in your muscles. Holding
each stretch for 10 to 20 seconds, release it softly
and with care. Before each stretch, inhale, and as
you release, exhale. Only perform each stretch
once.

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 Take Your Time
• Use your entire range of motion for each
repetition when strength training. Regular
breathing can reduce blood pressure and
improve blood flow to the brain

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 Cool Down
• Make cooling down the last step of your
workout. The duration should be double that of
your warm-up. Before you entirely stop, reduce
the speed and force of your movements for at
least 10 minutes.

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 Rest
• Plan regular leisure days and days off from
exercise. Exercise should be avoided if you
are tired or in pain.

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thank you!

GROUP 1