The quickest way to wreck your exercise plan and become inactive again is to suffer an injury. But you can take steps to avoid injuries and play it safe.
Start slow
It's tempting to want to undo months or years of inactivity overnight. But it can't be done. Increase your level of activity gradually over a period of several months. Stay on a regular schedule. Don't be a "weekend warrior" and overdo it on weekends to make up for lack of exercise during the week.
Listen to your body
Serious injuries can result if you exercise too hard or too long. The "no pain, no gain" school of exercise is out-of-date. If you feel pain, back off and take it easy. Know the warning signs of heart problems. Stop exercising immediately if you suffer a cold sweat, shortness of breath, sudden dizziness, or chest pain, pressure, or discomfort. Call your doctor if these symptoms continue.
Use proper equipment
Wear the proper footwear for your particular activity—a pair of comfortable shoes with good cushioning is essential for walkers. Make sure sports equipment is in good shape and fits you properly, a special concern for cyclists and skiers. Don't neglect to use safety equipment. Helmets for cyclists and eye protectors for racquetball players are mandatory.
Take safety precautions
If you're walking or jogging on public roads during evenings, wear light-colored clothes or reflectors so drivers can see you. Walkers, avoid walking in high-crime areas. Cyclists, follow the rules of the road.
Dress for exercise
Wear loose, well-ventilated clothes for warm-weather exercise. Avoid rubberized or plastic suits because these won't help you lose extra weight and could cause you to get overheated. Wear multiple layers of clothing in cold-weather activities and don't forget to wear a hat: A lot of body heat is lost through the neck and head.
Drink plenty of fluids
Exercise requires extra fluid consumption to keep you hydrated. The time to start drinking water is before you exercise. Drink a cup or more of water 15–30 minutes before your workout, then drink more during exercise. Keep drinking water after hard workouts, too. Avoid exercising in extreme heat or humidity, which can cause heat stroke or heat cramps.
Don't forget warm-up and cool-down periods
Limbering up "cold" muscles and cooling down after exercise are important injury-prevention measures. This is especially true for people who are middle-aged or older, as muscles tend to lose flexibility with age.
Important note: Before you start, discuss your exercise plans with your doctor. If you have a history of certain health conditions—heart disease, diabetes, arthritis, or uncontrolled high blood pressure, for example—your doctor may advise ways to adjust plans so that you can exercise safely.
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