There are certain strategies that should be done as part of any exercise program in order to be safe. These include the following:

• Warming up and cooling down. Regardless of the type of exercise performed, it is necessary to prepare for the workout by gradually increasing the heart rate (warming up), exercising at an increased heart rate for a given period of time (working out) and gradually decreasing the heart rate until it nears the resting rate (cooling down). This places less stress on the heart and muscles.
  
  
• Stretching before and after exercise. Before exercise, use lighter weights than normal and jog in place slowly or perform other light but full-movement activities. The goal is to begin speeding up the heart rate. After exercise, the goal is to decrease the heart rate. Slow stretches, which focus on movement of particular muscles or body regions, will allow the body to “wind down.” Older people are encouraged to take extra time in warming up and cooling down.
  
  
• Knowing when to stop. If not done correctly, exercise could cause unwanted stress to the body. Immediately stop exercising if there is any pain, tightness or pressure in the chest, left side of the neck, shoulder or arm. Dizziness, feeling faint or nauseous is an indication the body needs a break. Pain in the joints, feet, ankles or legs is not normal during exercise. Stop at the first sign of these pains. Becoming out of breath is a sure sign that it is time to slow down.
  
  
• Not trying to do too much too fast. Overexerting can lead to injury and a much lower chance that a person will continue to exercise in the future. When starting an exercise program, take it easy at the beginning and work up to a comfortable level.
  
  
• Wearing appropriate clothes and shoes. Clothes should be loose-fitting, and shoes should be properly fitting. For example, people should not be hiking up a mountain in flat shoes with no support. People with diabetes are urged to take especially good care of their feet, wearing clean and supportive shoes and socks and checking their feet after exercise for any sign of redness or injury. Some women may want to consider wearing a sports bra.
  
  
• Drinking plenty of water. This tip is particularly important for people who are exercising in hot climates or who are taking medications that stress the need for plenty of water. People with diabetes should also have a light, sugary snack on hand in case they begin to feel light-headed or notice other symptoms of hypoglycemia.
  
  
• Having proper identification on hand. People with medical conditions and drug allergies should always wear their medical identification bracelet when exercising. When exercising away from home, it is also a good idea for a person to carry his or her own address and phone number, as well as those of a physician, in case of emergency.