Cooperative Living February 2015 - 24

SAFETY SENSE
Tips for
Exercising
Safely
E
xercise is important for maintaining your physical health.
However, if it isn't done properly, you could injure yourself
or put your health in danger. Here are eight ideas to
help prevent exercise-related injuries and health issues:
* Read the directions: Know how to
use the exercise equipment. This
includes any that you use in a home
exercise or gym exercise program.
Severe injury can result from falling or
getting your hands, feet, hair or other
body part caught in machine parts.
* Take time to warm up and cool
down: Spend five to 10 minutes
doing simple stretching exercises or
walk at an easy pace until you have
warmed up. To cool down, repeat the
stretching exercises or gradually slow
your pace until your heart rate and respirations
are back to normal.
* Use the right gear: If exercising outdoors,
dress for the weather and for visibility.
Wear light, loose-fitting clothing in
summer and layers in winter. If you run
in the early morning or evening, wear
reflective clothing such as white or light
colors or use a reflective vest or reflective
strips on your clothing. Choose clothes
and shoes designed for your type of exercise.
Replace shoes every six months as
cushioning wears out.
Spend five to 10
minutes doing simple
stretching exercises
or walk at an easy
pace until you have
warmed up.
* Listen to your body: Hold off on
exercise when you're sick or feeling very
fatigued. Cut back if you cannot finish an
exercise session, feel faint after exercise or
fatigued during the day, or suffer persistent
aches and pains in joints after exercising.
Try to drink 2 cups of water
about 15-20 minutes before
you exercise and
1 cup of water
after every
15 minutes that
you exercise.
* Stay hydrated: Try to drink 2 cups
of water about 15-20 minutes before
you exercise and 1 cup of water after
every 15 minutes that you exercise. If
you're working out especially hard or
doing a marathon or triathlon, choose
drinks that replace fluids plus essential
electrolytes.
* Be patient: For strength training,
good form is essential. Initially use
no weight, or very light weights, when
learning the exercises. Never sacrifice
good form by hurrying to finish reps
or sets, or struggling to lift heavier
weights. Consider enrolling in an
exercise program or getting help from
a trainer who can help as you
progress.
* Don't ignore pain or other
symptoms: Stop exercising if you
find yourself struggling to breathe
while performing your exercise routine,
or if you feel muscle cramps, tightness
in your chest or become short of
breath. If these symptoms persist after
you have discontinued exercising,
consult a health-care professional.
* Cross train: Repetitive exercises can
cause overuse injuries like stress fractures,
stiff or sore joints and muscles,
and inflamed tendons and ligaments.
Take care in pursuing sports that can
cause repetitive wear and tear on
certain parts of your body - such as
swimming (shoulders), jogging (knees,
ankles, and feet), tennis (elbows). A
mix of different kinds of activities and
sufficient rest is safer. n
Sources: www.wedmd.com; www.exercise.com
22
Cooperative Living/February 2015
ISTOCK/THINKSTOCK PHOTOS
http://www.wedmd.com http://www.exercise.com
Cooperative Living February 2015

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