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How to exercise safely

 If you're over 40 and thinking of taking up exercise after a long break, the advice is listen to your body and exercise in moderation.

Here, we present our guide to safe exercise
• Go for a full medical consultation at your gym or visit your doctor first. This involves getting your blood pressure tested. This is the maximum pressure on an artery (which carries blood from the heart) at the moment when the heart is beating and pumping blood through the body.
If you have higher blood pressure than normal, your gym will devise a properly planned programme. The advice is stick to it and exercise moderately.

• Your GP will also ask about your family history. If a close member of your family has suffered from heart or stroke problems, you could be at increased risk. Your doctor will advise your gym to design a special programme to suit your needs.

• It's also worth discussing your history of contraception with your doctor. Evidence shows there is a small risk that the Pill could be linked to deep vein thrombosis (DVT).

• Your doctor will also want to discuss other lifestyle factors such as diet, smoking and alcohol which can all lead to high blood pressure. An exercise programme will take into account these factors so your body is not putting too much strain on your heart.

Here is a basic exercise plan designed for an average fortysomething woman who has not exercised for more than two years.
• Listen to your body - you should exercise until you are slightly out of breath, but still able to talk. Overdoing it is when you feel dizzy and find it difficult to talk or walk.

• Set yourself small, attainable goals. Start with moderate exercise such as walking, cycling or swimming one to two times a week for about 20 minutes. After two to three months, this can be increased to moderate exercise four or five times a week, always remembering to have a 24-hour rest to allow your muscles and heart to recover between sessions.

• Start off your exercise programme by stretching. Loosen up all major muscle groups, legs, arms chest and back. Hold each posture for about 15-20 seconds.

• Warm up for about three to five minutes. This could include cycling or brisk walking, either on a treadmill, or outside.

• For your main workout, find something you enjoy. If you are in a gym, this could be a bike, rowing maching, cross-trainer or walking or gentle running on a treadmill. Aim for ten minutes, but do not push yourself. If you feel tired after four to five minutes, then start to cool down. Remember healthy cardiovascular exercise is when you are out of breath, but can still speak.

• Cool down for about three to five minutes. This means walking, rather than running on the treadmill, or slowing down your cycling or rowing routine.

• At the end of your workout, loosen up all your major muscle groups, legs, arms chest and back. Hold each posture for about 20-30 seconds.