Being active can help you maintain a healthy weight, reduce blood pressure, build strong bones, relieve stress, and maintain flexibility and good posture.

Recreational sport is a great way to enjoy the many benefits of physical activity. Whether you pick up a hockey stick, golf club, racquet, or paddle, get on a bike, or put on your running shoes. The important thing is to get moving and to exercise safely.

Here are some tips to help you exercise safely:

Tip 1: Warm-Up

Before jumping in the pool, hitting the field or picking up a golf club, take a full 20 minutes – no less – to warm-up. Your warm-up should include deep breathing exercises, gentle stretching and range of movement exercises. Also, include a brisk walk or easy jog to loosen and warm the muscles and joints.

Tip 2: Learn the Proper Technique

Learn the right technique for your sport from the beginning. Using the wrong sport-specific technique can create incorrect muscle memory and can make it difficult to break bad habits. Poor technique can also cause injury to your joints and muscles.

Tip 3: Use the Right Equipment

Make sure your equipment is the right fit, height and capacity for you to avoid a sports-related injury. Recreational athletes should have their equipment professionally fitted and checked before starting out.

Tip 4: Avoid Over-Training

Too much, too fast, too soon. Over-training is one of the most common causes of recreational athletic injuries. Take your time and work up to it slowly before pushing yourself too hard. Remember – rest is as important as training. Take a training break and give your body a chance to recover.

Tip 5: Treat Injuries Promptly

If you suffer an injury or experience pain that lasts longer than your usual post-workout soreness, ice the area to reduce swelling and inflammation and consult a chiropractor.

Keep in mind that Canada’s chiropractors work with our professional sports teams and Olympic athletes. A chiropractor can help maximize your muscle and joint function for years to come.

Canada’s chiropractors are committed to helping Canadians be more physically active. A chiropractor can evaluate your strength and flexibility, and screen for anything that may limit your physical activities. Ask your chiropractor for an evaluation. 

To find a chiropractor near you, use the chiropractor locator on our website. In Ontario, you can visit a chiropractor without a referral from a doctor, nurse practitioner or other health care professional.