How can I stay safe when I exercise?

We're all aware we should do more exercise, but it's important to make sure that you're safe while getting fit.

Learn to use all fitness equipment properly. When you're preparing to exercise outdoors, make sure that your bike, roller-skates or other gear is well-maintained. Plan your route and stick to it, so that you can tell someone where you're going and when to expect you home.

Wear comfortable clothes that you can move easily in, and bear in mind that some clothing may attract unwanted attention. It is also a good idea to wear bright and reflective clothing so that you can be seen easily, especially when out at night or in bad weather. Make sure your trainers support your feet, and replace them regularly.

It's a good idea to carry a personal alarm or a mobile phone so you can get help and attention if you're worried or in danger. Stick to busy and well-lit places where you can be easily seen. If you're running along roads, travel towards oncoming traffic, and don't always use the same route or leave at the same time. Go with a friend or in a group if you can, or let someone know where you're going.

It's not a good idea to listen to music while exercising outdoors because it stops you hearing what's happening around you, and can make you less aware of danger.

Although it may seem tempting, don't push yourself so hard that you're too exhausted to run away from any possible danger - be aware of the people and vehicles around you.

While you're at the gym or playing sport, make sure your personal belongings are safe. If lockers are available, use them to store your keys, phone and wallet, as well as your change of clothing. Don't bring things you don't need - take cash and leave your wallet at home, and bring 25 cents to call from a public phone, instead of your mobile.

If you feel uncomfortable about someone following or watching you, go to a busy and well-lit place as soon as possible. If you are bothered while at your sports center or class, tell a member of staff.