Safe Exercise Guidelines for Adults

Staying active is essential for maintaining good health, but exercising safely is just as important. Whether you’re just starting out or have been active for years, following safe exercise guidelines can help prevent injuries and ensure long-term benefits. Please see below steps for achieving safe exercise guidelines:

Step one: Follow Australian physical activity guidelines

The Australian Government recommends that adults:

★ Aim for at least 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes of vigorous exercise per week.

★ Include muscle-strengthening activities at least twice a week.

★ Reduce sedentary time and break up long periods of sitting.

Step two: start slow and gradually build up

If you’re new to exercise or returning after a break, begin with low-impact activities like walking, swimming, or cycling. Gradually increase intensity, duration, and frequency to avoid injury and build endurance safely.

Step three: Complete a warm up and cool down

★ Warm-up: Spend at least 5–10 minutes doing light aerobic movements (e.g., brisk walking, arm circles) to prepare your body for exercise.

★ Cool down: End your workout with stretching and deep breathing to promote recovery and reduce muscle soreness.

Step four: Stay hydrated and fuel your body

Drink water before, during, and after exercise to prevent dehydration. Eat a balanced diet with enough protein, carbohydrates, and healthy fats to support energy levels and muscle recovery.

Step five: Use Proper Technique and Equipment

★ Wear appropriate footwear and clothing for your activity.

★ If using weights or gym equipment, learn the correct technique to prevent strain or injury.

★ Consider seeking guidance from a Physiotherapist if unsure.

Step six: Listen to your body

Exercise should challenge you, but it shouldn’t cause pain. Stop if you experience dizziness, chest pain, or joint discomfort, and seek medical advice if symptoms persist.

Step seven: Modify for health conditions

If you have a pre-existing condition (e.g., heart disease, arthritis, or diabetes), consult your doctor or Physiotherapist before starting a new exercise program. They can recommend safe activities suited to your needs.

Step eight: Make It fun and sustainable

Choose activities you enjoy, whether it’s dancing, hiking, or team sports. Mixing up workouts prevents boredom and keeps you motivated.

Final thoughts:

Safe exercise is about consistency, enjoyment, and listening to your body. By following these guidelines, you can build a lifelong fitness habit while reducing the risk of injury. Stay active and stay safe!