You have been thinking about it for a while, and you have finally made your decision. You're going to get up and do it! Great!
However, becoming physically active after a long period of inactivity can be risky. It's important for your own safety to take a few precautions before going full force.
Here are a few tips:Consult your physician
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You should discuss your plans with your physician if you have been inactive for 12 months or longer, especially if you are 40 years old or over.
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Regardless of your age, consulting your physician prior to engaging in physical training is important if you are obese, if you have occasional chest pains or if you have health problems.
Stretching
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If you have not been active for a while, consider stretching sessions supervised by a qualified instructor as a first step.
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Activities such as beginner's yoga, Tai Chi and social dancing are also good choices.
Start gradually
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Start with activities that are not strenuous, such as walking or cycling, which you can perform at a slow or moderate pace.
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Gradually increase the duration or intensity over several weeks and increase your endurance, flexibility and strength.
Strength and cardio training
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Activities of these types, including aerobics, the treadmill, weightlifting, and running, represent a high risk of injury or even heart attack if you have been inactive for a while.
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It is essential for your own safety to obtain medical clearance in advance and to get a program that is calibrated by a qualified instructor. Before starting each session, warm-ups and stretching reduce the risk of injury.
Beware of social leagues
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Some activities performed in social leagues, such as softball or hockey, represent a high risk for an inactive individual because these activities are competitive and may be intense. They should, therefore, be approached with caution if you are not physically fit.