Getting Started on Fitness

If you've finally decided to get started on a fitness program, nothing could derail your good intentions faster than an injury. Not all injuries can be prevented, of course. But taking precautions can help reduce your risk of injury and let you enjoy your newfound activity all the more.

Some suggestions from the American Council on Exercise:

• Start slowly and be realistic. If you start out trying to do too much, you may get discouraged and quit altogether.
• Warm up with a few minutes of light activity before you get going on your chosen form of exercise.
• Learn to recognize the signals your body sends. Although it may be normal to feel a bit sore after certain exercises, you shouldn't feel actual pain or serious discomfort.
• Monitor yourself as you exercise, to make sure you're working out at the level that's best for you (Read about "Target Heart Rate")
• Pay attention to potentially serious warning signs such as chest pain, dizziness, breaking out into a cold sweat. (Read about "Sweating")

You should also take your age and previous level of fitness into consideration. (Read about "Fitness for Kids" "Exercise and Seniors") In addition, it's always a good idea to check with your doctor before starting on a new fitness program.

Planning for success

The American Academy of Family Physicians says the best exercise is the one you will do. They have these tips to keep going strong:

• Do it the same time everyday
• Sign a contract committing yourself to exercise and do it with a friend holding each other to the deal.
• Put "exercise appointments" on your calendar.
• Keep a daily log of what you do.
• Check your progress; are you walking farther in the same amount of time, for example.
• Think about joining a health club. The cost gives some people an incentive to exercise regularly.

Outdoor fitness

You should also take precautions according to the type of weather you'll be in. On hot or humid days, avoid going outside during the midday when the sun's rays can be intense; make sure you drink enough fluids; wear loose-fitting lightweight clothing; and watch out for signs of heat stroke such as dizziness or high body temperature. (Read about "Heat Stroke")

On cold days, dressing in layers can make you feel more comfortable. You should also remember to protect your hands with mittens or gloves. And watch out for snowy or icy patches that can make you slip and fall. In addition, on days when the weather is less than desirable outside, consider an indoor alternative. You may even find a local program for walking at a nearby mall.

There are also sport-specific precautions to take, such as:

• Bikers and skaters should always wear a helmet to protect their head.
• Runners and walkers should make sure their shoes give them enough support.
• Ball players and racquet players should use protective eye goggles. (Read about "Safety Equipment")

Although you may not be able to avoid all injuries, by taking precautions, you give yourself the best chance of getting started on an exercise program safely - so you can stick with it for good. (Read about "Staying With It")

Related Information:

    Cardiac Rehabilitation

    Tendinitis and Bursitis

    Sprains

    Strains