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Preparing for exercise

If you're ready to make exercise a part of your life, then make sure you see your GP before you start. It's just a precaution, but it could prove invaluable.

Warm up and cool down
Some basic stretching exercises

Warm up and cool down

When exercising, it is very important to spend about ten minutes at the beginning before you start exercising warming-up your muscles, eg moderate walking and stretching them out. Similarly, never stop exercising suddenly.

Always slow down gradually, eg walk for about five minutes and then stretch out the muscles again.

Some basic stretching exercises

It is important to stretch and warm up the muscles before and after doing any strenuous activity. The following exercises are ideal for warming up. Please note that stretches should be held at the point when mild tension is felt in the muscle, and should be held for 20 to 30 seconds. Under no circumstances should you bounce or lunge when stretching. You should not feel any pain while stretching.

		1.Calf Stand with one leg in front, feet parallel and pointing forwards. Bend the front knee, keeping the back leg straight, pushing the heel into the floor to stretch the calf. Repeat the stretch for the other calf.
		2. Quadriceps Holding on to a wall for support, hold the foot (furthest away from the wall) behind you so that you feel the stretch in the front muscle of the upper half of the leg (quadriceps). Keep the support knee slightly bent, knees together and bottom tucked under. Repeat the stretch for the other leg.
		3. Hamstrings Bend one leg, put the other leg straight out in front. Bending forwards from the hips, lean on to the bent leg. Feel the stretch in the muscle of the back of the upper part of the straight leg (hamstring). Repeat the stretch for the other leg.
		4. Inner thighs Sitting on the floor, open legs as wide as comfortable. Lean forward from the hips keeping the back straight to feel the gentle stretch in the inner thighs.