1. Wear the right clothes. Comfortable, loose-fitting clothes will do. If it's cold, wear several layers of light clothing. You can remove them as you start to warm up, and then add layers if you cool down and start to chill. If it's windy, wear a windcheater.
2. Wear comfortable shoes. Athletic shoes with good padding, arch supports, and uppers that allow air to circulate around your feet are ideal. Be sure new shoes feel good on your feet while you are still in the store; uncomfortable spots will probably get worse, not better
3. Warm up and cool down. It’s important to spend about 5 minutes at the beginning and end of your routine to warm up and cool down. Warming up and cooling down give your muscles a chance to get ready to work and gradually return to rest at the end.
4. Adequate drinking. Drink plenty of fluids before, during, and after exercise, and be careful not to overdo it as extra weight makes it easier for the body to overheat.
5. Bring accompany. Avoid exercising alone
6. Stay motivated. Weight loss requires commitment, so find ways to stay motivated. Consider enlisting the help of friends and family or creating a rewards system for meeting smaller weight loss goals.
i. Arthritis. Avoid vigorous, highly repetitive activities, particularly if your joints are unstable
ii. Osteoporosis. Reduce anxiety and the risk of falling by avoiding unstable surfaces, keeping the exercise area free of hazards and using balance support (e.g., chair, wall) if necessary
iii. Anaemia. Stop exercising immediately if you experience chest pain or angina. Contact your physician if you experience chest pain, laboured breathing or extreme fatigue.
iv. Chronic Obstructive Pulmonary Disease (COPD). Breathing efficiency can be improved by performing pursed lips and diaphragm breathing, both of which will slow the respiratory rate.
v. Multiple Sclerosis. Avoid exercising in high temperatures and during the hottest part of the day (typically from 10:00 a.m. to 2:00 p.m.). Drink cool fluids before, during and after your exercise session.
vi. Angina. Upper-body exercises may precipitate angina more readily than lower-body exercises because of a higher pressor response.
vii. Brain Injury. Always wear protective headgear when cycling or doing any other activity in which a fall is possible, as the rate of a second head injury is three times greater after you have had one head injury
viii. Cancer. If you are receiving radiation therapy, perspiration may irritate your skin due to skin breakdown. Choose appropriate workout attire and try to keep your skin dry to avoid irritation
ix. Epilepsy. If you are receiving radiation therapy, perspiration may irritate your skin due to skin breakdown. Choose appropriate workout attire and try to keep your skin dry to avoid irritation
x. Stroke. Avoid holding your breath during strength training because this can cause large fluctuations in blood pressure. During aerobic activity, like walking or cycling, you should be able to talk or sing during your exercises
8. Ask doctors. Signs and symptoms that should be reported to physicians while following exercising :
· Pain or pressure in chest, neck, or jaw
· Excessive fatigue, not related to lack of sleep
· Unusual shortness of breath
· Dizziness or lightheadedness during or after exercise
· Persistent rapid or irregular heart rate during or after exercise.
· Nausea, leg cramps, pain or pressure in neck or jaw, excess fatigue