MAINTINING A

SAFE AND
z
SUSTAINABLE
EXERCISE
PROGRAM
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Exercise Safety
 Starting a new exercise program does not mean that the body must be
pushed to the limit and put at risk.

 Safe exercises are done moderate and gradually for buildup.

Here are some tips that will help you to promote a safe and
sustainable
z exercise program:

 PAR-Q

Before engaging in any exercise program, one must first complete the Physical Activity
Readiness Questionnaire or PAR-Q. This helps to determine how safe it is for you to undergo physical
activities.

 Form

It helps to keep you stable while performing the workout. You make sure to execute the
movement properly and in correct posture.

 Warm-up Exercise

It is vital to undergo warm-up exercises. These prepare the body for vigorous activities by
changing the conditions of the body from a relaxed state to a ready state.

 Cooldown Exercises

A cooldown exercise is essential. This allows the blood to flow freely, loosens tight muscles,
and returns the body into a state of relaxation.
Exercise
z Adherence Technique
Starting and continuing the planned exercise program can be a challenging yet
rewarding endeavor.

 Goals

When starting an individualized fitness program, you must first decide on what you
are trying to accomplish. The objective must be specific and realistic so that it is easier to
attain. One of the best ways to set the overall goal is to use the acronym SMART.

• Specific- the goals should be clear and easy to understand.

• Measurable- Must be clearly measurable.

• Attainable- the goals must be achievable.Start with something

simple and well-within your capabilities.

• Relevant- the goals must be meaningful and related to your lifestyle.

• Time-bound- A date and timeline must be set in achieving the goal.

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 Ideal Exercise Program

An exercise gets boring when you start losing interest in the workout. Being
able to enjoy exercise is a critical factor to the success of the fitness plan. What is
important is selecting a program that is suitable for your lifestyle. Sports and
recreational activities are also a great way to improve your fitness.

 Progress Monitoring

Regular monitoring of your progress will help you achieve your goals. You
will be able to keep track of your progress as you perform your fitness goals.
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Warm-up Activities

 Ankle Bounces

 Jumping Jacks

 Butt Kicks

 Walking Quads

 Walking Lunges
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Cooldown Activities

 Jogging in Place

 Side Lunges

 Sideward Bends

 Forward Bends