Follow these simple guidelines to help keep you safe during exercise.
Exercising safely
- Keep a phone within reach while exercising.
- Exercise near a stable support if balance assistance might be needed.
- Warm up before and cool down after each workout.
- Stay well hydrated before, during and after exercise.
- Stop exercise immediately and seek help if you experience chest pain or pressure, severe shortness of breath, dizziness or faintness, palpitations, or sudden severe pain.
Inspection of equipment and surfaces
Before every workout, check that the area, surfaces and equipment are safe. Inspection should include checking that:
- The floor area is clear of trip hazards (cords, rugs, mat edges, pets and toys) and provides enough clear space for the workout.
- The exercise surface is firm, dry and non-slip, and supportive non-slip footwear is worn unless an exercise specifically instructs otherwise.
- Any chair used for seated or supported exercises is sturdy, has no wheels, sits on a non-slip surface, and is placed against a wall if extra stability is needed.
- For balance exercises, a stable support (such as a wall, kitchen bench or sturdy chair back) is within easy reach at all times.
- Personal equipment is in good condition: resistance bands are free of nicks and tears with secure anchor points, and any weights have secure grips or collars.
- Lighting and ventilation are adequate.
Damaged equipment must not be used until it has been repaired or replaced.
Emergency procedures: serious injury or event
In an emergency, immediately call Triple Zero (000) in Australia or the appropriate emergency number in your country. Do not wait, and do not contact us first.
Stop exercising immediately if warning signs occur: chest pain or pressure, severe shortness of breath, dizziness or faintness, palpitations, or sudden severe pain.
Keep a phone within reach during every workout, and where possible let someone in your household know before starting, particularly for balance exercises.
If you use a personal or medical alert device, we encourage you to wear it while exercising.
Participating while pregnant
Obtain medical clearance before starting or continuing, and review it as the pregnancy progresses.
Avoid exercising flat on your back after around 16 weeks; use the seated or standing alternatives provided.
Avoid breath-holding and straining during strength exercises; breathe steadily throughout each repetition.
Keep intensity light to moderate — you should be able to hold a conversation while exercising (the ‘talk test’).
Take extra care with balance exercises, as pregnancy shifts your centre of gravity. Always keep a stable support within reach, and avoid any exercise with a meaningful risk of falling.
Stay well hydrated and avoid overheating.
Stop exercising and seek medical advice immediately if you experience: vaginal bleeding, abdominal pain, regular painful contractions, leaking amniotic fluid, persistent dizziness or faintness, headache, chest pain, calf pain or swelling, or reduced foetal movement.
For more information, see this article on exercise during pregnancy.
HealthyLiving.com.au membership does not provide individualised prenatal exercise programming. If you want a tailored prenatal program, you should consult a suitably qualified prenatal fitness or allied health professional.
Blood spillage and infectious disease
Stop exercising if bleeding occurs. Apply firm pressure with a clean dressing, and seek medical attention if the bleeding is heavy, the wound is deep, or it does not stop. Resume exercising only once it is safe to do so.
Cover any open cuts or wounds with a secure dressing before exercising.
Clean personal exercise equipment regularly with detergent and water, and disinfect it if it becomes soiled — especially equipment shared with other household members.
Do not exercise while acutely unwell (for example with fever, vomiting or a suspected infectious illness). Return to exercise gradually after illness, and seek medical advice before resuming after a significant illness such as influenza or COVID-19.