How To Get Started...

It’s never too late to begin to be more physically active.
If you are just starting or have been inactive for a while, you should:

1. Always consult your physician before beginning a new exercise routine. This is especially important if you have a medical problem, heart disease or been diagnosed as being obese.
2. Start slow with short periods of time, 5 to 10 minutes, and build from there. Increase your time or distance gradually.
3. Warm up and cool down properly
4. Use the right equipment, which includes shoes and clothing
5. Drink plenty of water before, during and after exercise
6. Monitor how you feel and be aware of signs of over-exertion, breathlessness, muscle soreness, pain or physical discomfort.
7. If at any time your chest feels tight or painful, or if you feel faint, stop the activity right away and consult your doctor.
8. Always explore and try new activities. The Challenge Calendar keeps you up to date on all the activities in your service area and around the County.
9. Reward and be proud of all your efforts and accomplishments.

The First Step...

Before you begin an exercise program, take a fitness test, or substantially increase your level of activity, answer the following questions below. This physical activity readiness questionnaire (PAR-Q) will help determine your suitability beginning an exercise or activity program.

• Has your doctor ever said that you have a heart condition and that you should only participate in physical activity recommended by a doctor?
• Do you feel pain in your chest during physical activity?
• In the past month, have you had chest pain when you were not involved in physical activity?
• Do you lose your balance because of dizziness, or do you ever lose consciousness? Does this occur when engaged in physical activity or everyday?
• Do you have a bone or joint problem that could be made worse by a change in your physical activity?
• Is your doctor currently prescribing drugs for your blood pressure or heart condition?
• Do you know any reason you should not participate in physical activity?
  

If you answered yes to one or more of these questions, if you are over 40 years of age and have been inactive, or if you are concerned about your health, consult a physician prior to increasing your physical activity or beginning an exercise program.

If you answered no to each question, you have reasonable assurance of your suitability for fitness testing and participation.

*** Source: American College of Sports Medicine