Health Topics for Exercise and Fitness

Smoking Cessation

Tips for exercising safely

Are you a "weekend athlete?" Do you over-exercise when you work out or play recreational games? Are you eager to get rid of a few extra pounds? If your answers are yes, then you are a prime candidate for a sports injury.

Follow these tips to exercise safely and avoid injury:

• Get a medical checkup before you start any exercise program. Find out if there are activities you should avoid because of your health condition. For example, swimming would be a better choice than jogging if you have knee problems.
• Get coaching on how to improve your skill and exercise safely. Seek advice from experts. Learn how to use exercise and sports equipment properly. Beginners should train with a certified exercise advisor to learn correct techniques and safety.
• Be properly conditioned before you start any recreational sports program. Allow improvements in your performance to occur over weeks or even months, not in a day.
• Warm up and stretch for 5 to 10 minutes before you start any sport or workout. Cool down afterward for 10 to 15 minutes by slowing down and stretching.
• Wear clothing appropriate for the activity. Wear lightweight, breathable clothes in hot weather. Wear warm, protective clothing in cold weather. Clothing that is too tight will restrict your movement and circulation.
• Wear safety equipment geared to your activity. For example, wear a bicycle helmet when bicycling. Roller-bladers should wear a safety helmet and guards for the wrists, elbows, and knees.
• Remember that overuse injuries are caused by training mistakes. Some examples are: running too far, executing backhand hits improperly while playing tennis, wearing the wrong shoes for an activity.
• Working out before an old injury fully heals can lead to re- injury. If you still have pain or swelling, do not exercise the area!
• Drink plenty of water before, during, and after exercising.

Following these guidelines will help you enjoy your sport with minimal risk of injury. Choose physical and exercise activities that you enjoy and that are readily accessible. If you are using a gym or health club work with a certified exercise leader to learn how to exercise safely.

Last Reviewed: 2005

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

HIL File EXER4500.RF2 VRS# 7466 Version 7.0 Copyright 1999 McKesson Health Solutions LLC. All rights reserved.