A pre-exercise safety checklist to review before starting a new cardio routine or increasing intensity. This is general education, not a substitute for your doctor's individual guidance.
Before You Start
- ☐ Get medical clearance first if you have a known heart condition, uncontrolled blood pressure, chest pain, or haven't exercised in a long time.
- ☐ Choose footwear appropriate for your specific activity.
- ☐ Check the weather and dress appropriately, especially for outdoor activity in heat or cold.
- ☐ Have water available, particularly for sessions longer than 30 minutes or in warm conditions.
During Exercise
- ☐ Warm up for a few minutes at an easy pace before increasing intensity.
- ☐ Use the "talk test" to gauge intensity if you don't have a heart rate monitor.
- ☐ Stay aware of your surroundings, especially outdoors or in low light.
Warning Signs to Stop Immediately
- ⚠ Chest pain or pressure
- ⚠ Unusual shortness of breath out of proportion to your effort
- ⚠ Dizziness or lightheadedness
- ⚠ Irregular or racing heartbeat that feels abnormal
- ⚠ Nausea during exercise
- ⚠ Sudden or sharp joint, muscle, or back pain
After Exercise
- ☐ Cool down gradually rather than stopping abruptly after vigorous effort.
- ☐ Rehydrate, particularly after a longer or sweatier session.
- ☐ Note how you felt, to help guide your next session's intensity.