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Tips for starting, continuing exercise to avoid injury

Exercising safely

Jan. 9, 2013
 
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→Use proper equipment, replacing athletic shoes as they wear out and wearing comfortable, loose-fitting clothes that are light enough to release body heat.

→Balance fitness by incorporating cardiovascular exercise, strength training and flexibility to prevent boredom and lessening chances of injury.

→Warm up to increase heart and blood flow rates while loosening muscles, tendons, ligaments and joints. Run in place for a few minutes or gently go through the motions of the exercise to follow.

→Stretch slowly and carefully until reaching a point of muscle tension, holding each stretch for 10 to 20 seconds before slowly releasing it. Never stretch to the point of pain or bounce on stretched muscles.

→Take your time, moving through the full range of motion with each exercise repetition. Breathe regularly.

→Drink water to prevent dehydration, heat exhaustion and heat stroke, drinking one pint 15 minutes before exercising and another pint after cooling down. Drink every 20 minutes or so while exercising.

→Cool down as the final phase of your routine, slowing motions and lessening the intensity of your movements for at least 10 minutes before stopping completely.

→Rest by scheduling regular days off from exercise. Fatigue and pain are good reasons to not exercise.

Source: American Academy of Orthopaedic Surgeons

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