Physical activity: Safe practices for physical activity
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Risk and injury prevention
Most physical activity is safe and accessible for everyone. If you have a medical condition or a higher risk of complications, talk to a health care provider before starting any new activities.
A health care provider can advise you on the best activities based on your age, health, fitness and skill levels. This way, you can stay safe while being active. For instance, check with them if you have:
- past injuries or had a concussion
- a history of dizziness or unsteadiness
- any chronic diseases or conditions that may affect your ability to be physically active
To ensure that you have a safe physical activity experience, there’s a questionnaire you can take. It helps you understand what type of physical activity may be right for you. This tool can also help you decide if you should consult with a health care provider to learn more about your risks.
Get active questionnaire (PDF)
Safe play
You can't prevent every bruise and scrape, especially in sports and play. However, you can help ensure injuries happen less often and that they’re less serious. The following are considerations about safety when being physically active.
- Before starting a new sport or physical activity, make sure you or your child learn how to play properly.
- Learning the rules, techniques and appropriate behaviours for a sport or activity will help you avoid injuries.
- Warm up for at least 5 minutes before playing, as it's easier to get hurt if your muscles are cold and stiff.
- Staying hydrated is important, so drink lots of water before and during your practice, game or activity.
- Always wear the right gear for your activity.
- Get the size that fits you and make sure it's worn the right way and in good condition.
- Protecting yourself from the sun is important when playing outdoors.
- Apply sunscreen at least 15 minutes before going outside and reapply as directed.
- Wear warm layers and clothing when being active outside in colder temperatures.
- Hats, mittens and insulating layers will help to keep you warm, comfortable and dry.
- Start slowly and gradually increase the amount of physical activity or sport as your skills, abilities and confidence improve to prevent injury.
Learn more:
- Sun safety
- Injury prevention
- Safety and integrity in sport
- Make water your drink of choice
- Sporting and athletic product safety
Tips for after you’ve been physically active
After walking, working out or playing sports, cool down to help your body recover and stay healthy. Recovery helps to reduce your risk of injury and ensure your body is ready for future activity.
Consider adding the following to your recovery routine.
- Eat a variety of healthy foods to provide energy.
- Stay hydrated after being active by drinking plenty of water.
- Make time for rest, including proper sleep to help muscle recovery and tissue repair.
- Stretch to reduce muscle soreness and stiffness, and to improve flexibility and range of motion.
These activities can be done anytime for you to stay healthy, not just after being physically active.
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Concussion
A concussion is a type of brain injury. It often happens because of a hit to:
- the face
- the head
- the neck
- another part of the body
When you’re hit on the head or body, your brain moves inside the skull. This movement can cause a brain injury, such as a concussion. If you think you have a concussion, stop what you’re doing and seek medical help.
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