Getting Fit Safety Tips: General Exercise & Fitness Discussions

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Getting Fit Safety Tips

To avoid injury, start your activity program gradually, and work up slowly. Warm up, cool down, and stretch each and every time you are physically active. Exercising too much, too fast, can cause injuries.
Some stiffness is normal at first. If you hurt a joint or pull a muscle, stop the activity for several days to avoid more serious injury. Rest and over-the-counter painkillers can heal most minor muscle and joint problems.
Wear good shoes with adequate cushioning in the soles for jogging or walking.
Use goggles to protect your eyes for sports such as handball or racquetball.
Joggers should run on soft, even surfaces such as a level grass field, a dirt path, or a track. Hard or uneven surfaces, such as cement or rough fields, are more likely to cause injuries. Try to land on your heels, rather than on the balls of your feet, to minimize strain on your feet and lower legs.
If you jog or walk on the street, watch for cars. Wear lightcolored clothing with a reflecting band at night so drivers can see you. Always face oncoming traffic. Drivers can't see you as well as you can see their cars.
If you bicycle, always wear a helmet. Ride in the direction of traffic. Avoid busy streets. At night, use lights and wheel-mounted reflectors.
If you have just eaten a meal, avoid strenuous physical activity for at least 2 hours. If you have just been vigorously active, wait about 20 minutes before eating. If you plan to be continuously active for more than 60 minutes, you may want to take a snack along to keep up your energy level. Good choices are light foods and drinks that are high in carbohydrates, such as bananas, raisins, bagels, or sport drinks.
On hot, humid days:
- Try to be physically active during the cooler and less humid parts of the day, such as early morning or early evening.
- Wear light, loose-fitting, "breathable" clothing. Never wear rubberized or plastic suits. Such clothing will not help you lose weight by making you sweat more, but it can cause dangerously high body temperatures.
- Drink adequate fluids - particularly water - before, during, and after your physical activity.
- Watch for symptoms of heat exhaustion and heat stroke.
  - Taking Too Much Heat
    When you are active outdoors in hot, humid weather, be alert for signs of heat exhaustion and heat stroke. Although many of their symptoms are similar, heat stroke is the more serious condition. Heat stroke occurs when the body temperature increases too much, causing stress on the body that may harm tissues. The rise in temperature occurs when the heat produced during exercise exceeds the heat that leaves the body. The following are the main symptoms of each type of heat problem:
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    Both heat exhaustion and heat stroke can be avoided by drinking enough water to replace fluids lost during physical activity. Drink water regularly throughout your activity, but don't "over water" yourself. Drink no more than 3 cups of water per hour.
On cold days:
- When dressing for outdoor activity, wear one layer less than you would wear if you were outside but not physically active. Ideally wear several layers of clothing rather than one heavy jacket, so you can remove a layer if you get too warm.
- Use mittens, gloves, or cotton socks to protect your hands.
- Wear a hat, since up to 40 percent of your body heat is lost through your head and neck.
On rainy, icy, or snowy days:
- Be aware of reduced visibility - for both yourself and for drivers - and reduced traction on roadways.
If you are concerned about the safety of your surroundings, pair up with a buddy for outdoor activities. If possible, walk, bike, or jog during daylight hours.
Check out the hours of nearby shopping malls. Many malls are open early and late for people who prefer to walk or jog at those times of day, but in a safe, well-lit area. Indoor malls also make it possible to stay active during summer heat, winter cold, and allergy seasons.
Know the Signs of a Heart Problem
While physical activity can strengthen your heart, some types of activity may worsen existing heart problems. These symptoms may occur during, or just after, an activity. Ignoring these signals and continuing your activity may lead to serious heart problems, so instead of ignoring these signals, call your doctor right away. Warning signals include:
- sudden dizziness
- cold sweat
- paleness
- fainting
- extreme breathlessness
- pain or pressure in your upper body
If you have a minor illness, such as a cold, wait until you feel normal before you resume your activity. If you suffer a minor injury, wait until the pain disappears before continuing. When you do resume your fitness sessions, start at one-half to two-thirds of your previous level, depending on the number of days you have missed and how you feel while moving. Consult your doctor about the best time - and pace - for resuming your fitness program.

Source: http://www.nhlbi.nih.gov/health

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