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Golden rules for training and participating in physical activity

Most people understand that physical activity is good for your health. But it is important to prepare properly, especially if the activity is at a level you are not accustomed to, or if you have not recently or regularly taken part in sport or physical activity. So you should:

• Achieve a high level of physical fitness before exercising strenuously in competition, or in warm weather.

• Exercise at moderate intensity in hot or humid conditions.

• Do not undertake hard exercise, or exercise in hot or humid weather if you feel unwell or are recovering
from recent illness.

• Drink water before, during and after exercise.

• Warm up properly before exercise.

• Stop exercise if you feel unwell when exercising hard, or if exercising in hot or humid weather.

• Stop other sports participants if they appear unwell, confused or show loss of skill and coordination