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Build up your exercise gradually

As well as helping you get fit for your chosen sport or activity, gradually increasing your activity can also help prevent injury. This is because your body has slowly become conditioned to exercising and so your muscles and joints are used to the extra activity.

To build up your exercise safely, try to gradually increase the following:

  • how often you do it (frequency)
  • the length of each session (duration)
  • how hard you try (intensity).

Remember to:

  • have a brisk five-minute warm-up walk before every workout
  • have recovery days between workout days, when you rest completely or do low-impact exercise instead (i.e. those that don’t put heavy stress on your joints) such as swimming or cycling.


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