Staying safe while exercising
This page contains tips on how to stay safe while exercising at home, and while doing online exercises.
You can also listen to this interview with Prof Anne Tiedemann from the University of Sydney who provides safety tips to help you prevent falls.
Staying safe while exercising
​​
-
Have a clear space to exercise. Remove obstacles (eg rugs, cords, furniture) so you don’t trip.
-
Exercise in a well-lit area that is not too hot or cold.
-
Wear comfortable clothing and well-fitting shoes or runners.
​
-
Drink water before and after exercise.
-
Balance exercises must be done safely. Stand with a bench, table, or sturdy chair in front of you or next to you, that you can hold onto if needed. Have a wall close behind you to steady yourself.
-
Start any new exercise, slowly and carefully.
If there is a video, watch the video before you try the exercise.
Try the ‘easy’ option before the ‘hard’ option.
-
Consider whether you should exercise with someone.
-
Keep your phone in reach if you are exercising alone.
-
Muscle soreness can occur, especially after new or harder exercises. Soreness should go away after a couple of days. Contact a health professional if pain persists more than a few days.
-
Listen to your body!
-
Change the exercise if it causes pain, discomfort or you feel unsteady or unsafe. You can do an easier version, hold on for balance or leave it out. Seek advice from an exercise specialist (physiotherapist/exercise physiologist).
-
After a minor illness (eg cold) start at an easier level and slowly work up to your previous level.
Staying safe when doing online exercises
​​
​Before you start
-
Can you see your screen easily while you exercise?
Set your computer or tablet up somewhere stable where you can easily see the screen. A few large books on the kitchen bench can adjust the screen to the right height.
-
Do you need reading glasses/bifocals to see the screen?
Be aware that when you change your focus from viewing the screen to doing the exercises your balance may be impacted.
​
-
If applicable, can you hear the instructions?
Try turning up the volume on your device.
-
Get your equipment ready before you start (eg weights, sturdy support, water bottle, etc).
-
If you are doing a live online class, make sure you have the correct app downloaded (eg Zoom, Skype). Contact your instructor if you're unsure.
-
Have a clear space to exercise. Remove obstacles (eg rugs, cords) so you don't trip.
-
Remove potential distractions and risks such as pets.
-
Exercise in a well-lit area that is not too hot or cold.
-
Wear comfortable clothing you can move in and well-fitting shoes or runners.​​​
When exercising and watching your screen
-
Only have one exercise on your screen at a time.
-
Exercise at your own pace. Don't try to keep up with the exercise demonstrator. If it is a pre-recorded video, pause the video and re-start when you are up to the next part.
-
Balance exercises must be done safely. If needed, use a bench, table or sturdy chair next to you or in front, and a wall close behind to steady you.
-
Listen to your body! If an exercise causes you pain, discomfort, or you feel unsteady or unsafe, either modify the exercise (eg do an easier version, hold on for balance support) or leave it out. Seek advice, if you need, from an exercise specialist (physiotherapist/exercise physiologist).
-
Have someone else nearby when you exercise if possible. Alternatively keep your phone in reach if you are exercising alone.
-
Start any new exercise slowly and carefully. Watch the video (if there is one) before you try the exercise. If the exercise has an 'easy' and a 'hard' option, try the easy option first.
-
Make sure you take breaks in between and keep yourself hydrated.
-
If you are doing a live online class (eg one run by a health professional or exercise instructor) adjust your screen so you can see only the instructor. It may be distracting if you can also see other people exercising. Make sure the instructor can see you.
Seek advice from your doctor or health professional prior to starting exercise if you have had two or more falls in the past 12 months, a recent heart problem, shortness of breath, chronic pain, or other serious medical condition.
​
Stop exercising immediately if you become dizzy, develop chest pain or feel unwell.
You should discuss this with your doctor.
If you are not sure which level best suits you, start at Level 1 and work your way up. We also provide additional information on how hard should you work and tips for staying motivated. Remember if you need assistance, a physiotherapist can help.