Tips for Safe Exercising
Whether you are a newcomer to regular exercise or a seasoned veteran, it is important to understand the basics of safe exercise.

Here are some tips to help prevent exercise-related injuries.

• Don't do too much too soon. No matter what type of exercise activity you choose, start slowly and gradually build up to your goals. Regular exercise is more beneficial than sporadic, intense workouts. If you are starting on a jogging program, consider walking first or a walk/jog combination before going on your first two-mile run.
• Hard days, easy days. When you work your muscles hard the muscle tissue requires time to heal. A general recommendation is to leave a day of rest between rigorous workouts. Or exercise hard on one day, say with a long distance run, and easily on the next day, say with a walk. A low-impact daily exercise program, such as walking, is fine, provided you feel energized at the end of the week and not exhausted from doing too much. Many fitness experts advise resting at least one day a week.
• Train, don't strain. No longer do fitness advocates cry "No pain, no gain!" They stress gain, no pain. Pain is a sign that you may be overdoing it. Maybe you've run too many miles or lifted too much weight. How you feel after your workouts also can indicate if you've done too much. While you may feel a little stiff afterwards, you shouldn't be walking around in pain or feeling fatigued.
• Follow exercise guidelines. The more you know about how to work out properly the better off you will be. In brief, always begin every workout with a warm-up to prepare your body for more vigorous activity. Warming up gradually increases the temperature of your muscles and should include low level movement and mild stretching. Stretching by itself is not an adequate warm-up. Each workout should end with a cool-down to help you return to pre-exercise levels.
• Know your body. Try to pay attention to how your body usually feels so that you can recognize when it doesn't feel right. If you associate any of the following signs with your exercise program, it is possible that you may be doing too much: 1) soreness in muscles or joints; 2) heaviness in arms and legs; 3) inability to sleep or relax; 4) tiredness; 5) loss of appetite; 6) unusual weight loss; 7) repeated injury.

Other Precautions

A few precautions will help you stay healthy and injury-free as you follow your fitness program.

• Eat right. During exercise, body tissue is broken down. Nutrients are needed to repair this tissue, and to provide you with the energy needed for physical activity. Even if you are on a weight-loss program, remember to eat a nutritionally sound diet.
• Use the proper equipment. You should not engage in any physical activity without the right clothing and equipment. For example, don't run without proper shoes and don't bike without a helmet. Also, make sure you are properly dressed for the weather conditions.
• Select good facilities. Wherever you choose to work out, make sure the facilities are clean, well ventilated, and staffed by knowledgeable people. When in doubt, ask questions. A reputable facility will not hesitate to provide you with the answers.

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