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Ensure the chair you use is sturdy,stable, has a good backsupport (ideally withoutarm rests) and on anon-slip surface.Wear loose, comfortable clothes and supportive footwear.Prepare a space and have your exercise band and a glass of water ready beforeyou start.Drink plenty of fluids before, during and after exercise.While exercising:%u2022 If you experience chest pain, dizziness or severe shortness of breath, stop immediately and contact your GP (or call an ambulance if you feel very unwell and your symptoms do not go away when you stop exercising).%u2022 If you experience pain in your joints or muscles, stop, check your position and try again. If the pain persists, seek advice from your GP.Feeling your muscles working or slight muscle soreness the next day after exercise is normal and shows that the exercises are working.If you are using this guide without attending a supervised exercise session, consult your GP to check it%u2019s suitable for you.If you have not exercised recently or have any unstable medical conditions, please seek advice from your GP before taking part in chair based exercise at home.Do not exercise if you%u2019re feeling unwell.How toexercise safelyWhen starting a new programme of physical activity it%u2019s vital you don%u2019t do too much too soon. It's better to build up the amount and level of activity at a gradual pace.MARCHING LEGSWarm Up