Moving without risk
The golden rule: as far as doesn’t hurt. A gentle stretch, yes; sharp pain, never. Kind movement pays off the next day just like over-effort does — only without the bill.
Stop right away if you feel…
- Pain or pressure in the chest
- Dizziness, vertigo or nausea
- Breathlessness beyond the normal
- Sharp pain in a joint or in the back
- Sudden weakness in a leg or an arm
- Strong palpitations
If any of these appear, stop, sit down and rest. If it doesn’t pass in a few minutes, or it happens again another day, see your doctor.
Check with your doctor before starting if…
- You have had a recent operation or fracture
- You have a heart condition or uncontrolled blood pressure
- You have significant osteoporosis
- You have fallen in the last few months
- You take medication that can make you dizzy (ask your doctor or pharmacist)
- You have a hernia or back pain still under investigation
This site teaches gentle movement; it doesn’t diagnose and it doesn’t replace your doctor. When in doubt, the question to the doctor comes first.
Four safe habits
A firm chair (no wheels) always nearby.
Shoes that stay on, or bare feet with good grip: no socks sliding on a smooth floor.
Keep breathing: if you can’t talk while you move, you’re going too fast.
Start at the lowest level. Moving up will be the sign that the body is ready.