Session 7

Get More Active

An older couple enjoy a late evening of kayaking on the river

Session 7-2

Keep it Safe

Warm-up/Cool down

Do your planned activity, but more slowly or at a lower intensity, for the first and last 5 to 10 minutes.

Wear the Right Shoes

The type of shoes you wear is important.
– Wear appropriate shoes and socks for the activity.
– Make sure it’s a comfortable fit.

Stretch those muscles

Do a few minutes of gentle stretching after your activity. Stretching is one of the best ways to keep muscles from becoming sore, cramped, or injured. Stretching also helps you be more flexible and feel relaxed.
How to Stretch:

1. Do a short warm-up before stretching.

2. Move slowly until you feel the muscle stretch. A safe stretch is gentle and relaxing.

3. Hold the stretch steady for 15 to 30 seconds. Do not bounce.

4. Relax. Then repeat 3 to 5 times.

5. Stretch within your own limits. Do not push yourself.

6. Breathe slowly and naturally. Do not hold your breath.

Never stretch if you have pain before you begin. If a stretch causes pain, stop doing it. Listen to your body!

Treating an Injury

With proper warm up, cool down, stretching, and the right amount and type of activity for you, injuries should not be a problem. However, if you are injured while exercising, follow these tips.

If you get a sprain, strain, “pull” or bruise, remember: R.I.C.E. (rest, ice, compression, elevation).

R.I.C.E. (Rest, Ice, Compression, Elevation)


Stop doing the activity.


Rest for a few days. This will stop some bruising and help with healing.


Apply splints, tapes, or bandages if they are needed.


Apply ice/cold compress in a towel to the injured area to reduce pain, bruising, and swelling.


Wrap the ice to avoid frostbite and more injury.


Cycle the ice-on and ice-off for 10 minutes as often as you can during the first 24- 36hrs.

Compression (pressure):

Apply pressure by wrapping the injury with an elastic bandage to reduce swelling.


The bandage should be snug enough to prevent swelling but not cause numbness or loss of color to fingers or toes.


Lift the injured area above your heart if possible to reduce swelling.


This reduces pain and throbbing in the injured area.

When to Stop Exercising

Being active is usually safe, but if you develop symptoms that may require medical attention, you should stop exercising.

Symptoms to look out for:

Symptoms to Look Out For


Feeling of pressure, pain, tightness, or heaviness in the center of the chest


Severe nausea, shortness of breath, excessive sweating, or feeling faint. These symptoms may indicate something serious. Sweating alone is not usually a concern. However severe sweating plus other symptoms should not be ignored.

What should I do?
– Stop the activity
– Call your doctor!


Pain that radiates to the shoulders, arms, neck, or back.

What should I do?
– Stop the activity and sit or lie down.
– If the pain does not go away after 2 to 4 mins, go to a hospital emergency room.
– If the pain goes away but returns each time you exercise, see your doctor.

Create A Positive Action Plan

During the week, I will:

Find ways to get more active over the next few weeks

– I will take a break to move around or add some physical activity to break up long periods of sitting

– I will increase the time or intensity of the physical activity I am currently doing.

– I will try new hobbies/activities that will help me move around more & burn more calories.

– I will increase my steps by 2000 steps/day.


Keep track of my weight, calories, and physical activity

Learn More

How to treat your feet right from the American Heart Association: