Get in the Action... Safely

Exercising has wonderful benefits, it can

• improve your cardiovascular fitness and muscular endurance
• give your energy level a boost
• reduce the risk of heart disease
• help to lower blood pressure and cholesterol levels
• aid weight control
• give self-esteem a boost
• improve your sense of well-being in general

Sometimes, however, we get so involved in our exercising that we forget certain measures that can reduce the risk of injury.

Here are 10 top tips to help you avoid injury and make your exercise time more enjoyable:

1. Don’t overdo it! One of the most common causes of injury is exercising too aggressively. Beware of the "too much, too soon" syndrome. Even if you are in good shape, start any new exercise at a relatively low intensity and gradually increase your level of exertion.
2. Set your own pace. In an exercise class, don’t feel that you must keep up with the instructor or other exercisers. If an exercise seems too difficult for you, substitute something easier.General muscle soreness that comes after exercise usually indicates that you are not warming up sufficiently or that you are working too long or too hard. You don’t need to stop exercising if you have sore muscles, but you should slow down.
3. "No pain, no gain" is a myth. While exercise does require some effort, discomfort isn’t necessary. Pain is a warning sign that you are foolish to ignore. If you experience pain during an exercise, stop and don’t continue unless you can do so painlessly.
4. Warm up. Do not warm up by stretching, as stretching cold muscles can injure them. Jogging in place or stationary cycling are two warming up techniques. A light sweat is a good indication that you have warmed up sufficiently.
5. Use appropriate footwear. Wearing improper or worn-out shoes places added stress on your hips, knees, ankles, and feet - the sites of almost all sports injuries. Choose a shoe suitable for your activity and replace them BEFORE they wear out. With frequent use, athletic shoes can lose one-third or more of their shock-absorbing ability in a matter of months.
6. Control your movements - if you can’t, slow down. Rapid, jerky movements are setting the stage for injury. Keep the muscles in your limbs contracted as you move them.
7. Watch your form and posture. Stress and injury can result from poor posture. Remember to keep your abdominal muscles contracted, buttocks tucked in and knees aligned over your feet. This is particularly important when jumping or reaching overhead.
8. Stretch correctly. Don’t bounce while stretching. Quick, pulsing movements after you have stretched to your limit, actually shortens muscles and increases the chance of muscle tears and soreness. You are better off to stretch gradually through a muscle’s full range of movement until you feel resistance. This slowly loosens muscles without straining them.
9. Avoid high-impact aerobics. Surveys have found that many individuals suffer injuries to their shins, calves, lower back, ankles, and knees because of the repetitive, jarring movements of some aerobics routines. Low-impact aerobics are less stressful as they substitute marching or gliding movements for the jolting, up-and-down motion of typical aerobics. A well-designed low-impact routine can easily raise your heart rate enough to provide cardiovascular benefits.
10. Slow down gradually after you have exercised. Take an extra lap around the track, pedal the last quarter mile slowly, or stretch gently for five to ten minutes. Not only does this reduce muscle stiffness, but it can also prevent the abrupt drop in blood pressure that can occur if you suddenly halt vigorous activity. Never stand still immediately after vigorous exercise.