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Exercise 101 – do’s and don’ts


  • Warm-up before: Warming up before your workout will increase muscle and core temperature as well as blood flow which leads to faster muscle contraction and relaxation, as well as increased muscle strength and power.
  • Cool-down and stretch: Cooling down after your workout will help prevent dizziness, grey vision and venous pooling. After your cool-down, it’s important to take time to stretch as this will help reduce delayed onset muscle soreness.
  • Invest in your shoes: You should always (ALWAYS!) wear activity-specific footwear; shoes designed to provide special support and flexibility for physical activity. Exercising in the ‘wrong’ (unsuitable) shoes can cause issues like unnecessary strains or fractures and blisters.


  • Cut corners. You may be tempted to rush through a workout; however, this may not only hinder your results as you aren’t gaining the full benefits of a particular exercise, but it could actually lead to serious (preventable) injuries.
  • Put all of your eggs in one basket. There few (if any) goals that can be achieved with just exercise or by just dieting. Even strength gains will likely depend on modifications made to your protein consumption. Invest in a healthy routine of regular physical activity and healthy eating habits.
  • Ignore your body. Don’t ignore your body’s warning signs. While some degree of discomfort during and following your training session is normal, pain is typically a sign that you have – or soon will have – injured yourself.

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