Whether you like to walk, jog, cycle, do aerobics or use various gym equipment, taking a few simple precautions can keep you out of pain and problems:

Always warm up and cool down.

Wear properly fitted, well-cushioned shoes with good heel and arch support. Don’t go for bargains. Find a store that specialises in sporting shoes and try on a number of brands and types until you find a pair that fits just right. Tell the salesperson what you’re planning to do, so he or she can custom fit the shoes to your needs.

Avoid walking or running along congested highways where you’ll be breathing a lot of smoggy air. On a really smoggy day in major cities, exercising can bring as many toxins into your lungs as smoking cigarettes.

Avoid very hot and very cold days. If you live in an area with temperature extremes, you may well want to invest in an indoor treadmill or exercycle.

Watch for early warning signs of injury. If your ankles or knees start feeling achy, it’s best to stop for the day.

When using unfamiliar equipment, ask for directions. Instructors in any gym, health club or YMCA will be happy to give you some instruction on safe and proper use.

If you’ve been off for a while owing, say, to a cold or the flu, start back slowly. Remember it will take three days for every day off to get back into stride.

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Cardio & Blood/ Cholesterol