Healthy Excercise, A healthy exercise programme


Looking after you - A healthy exercise programme


SAPPHIRE Member since Nov 2003
  Published on 19 Apr, 2013

A healthy exercise programme

  • Prevents and manages high blood pressure.
  • Boosts energy level.
  • Helps manage stress.
  • Releases tension.
  • Improves the ability to fall asleep quickly and sleep well.
  • Improves self-image.
  • Counters anxiety and depression and increases enthusiasm and optimism.
  • Increases muscle strength, giving greater capacity for other physical activities.
  • Provides a way to share an activity with family and friends.
  • Good for the heart.

Exercise can be dangerous

You can suffer from straining and over working muscles and tendons. Prevention is very important. Your doctor can best advise you before starting any physical activity

Warming up 2 - 4 minutes

The purpose of a warm-up is to get your cardiovascular system and your muscles ready for your chosen activity. It improves performance, helps you get mentally prepared and is a great step towards injury prevention. A common traditional way of warming up is to use a skipping rope. I suggest starting with some simple slow swinging/twirling with your Poi set/staff. Try to keep action very smooth. Jumping up and down as you do this will also help to get the blood racing around your body.


It is amazing how much more flexible you will become in your hands,arms and shoulders from doing swinging and twirling. You should however not forget other parts of your body and remember to stretch legs, torso and head/neck muscles.

Make sure you are warmed up before stretching. Stretching your muscles before they are warmed up may result in injury. Never bounce whilst stretching; make only slow, steady movements. Hold stretches for 20 seconds and repeat. Also stretch other sides.

For information on starting exercise see Shape up America.

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