Preventing injury

Nothing is more frustrating than finally getting involved in a sport or activity you enjoy, only to hurt yourself and be forced into a prolonged rehabilitation period. Although some injuries may be unavoidable, proper conditioning and attention to the details of warm-ups, cool-downs, and stretching will help keep you off the disabled list.

AN OUNCE OF PREVENTION...

Preventing injuries requires both common sense and careful preparation. By following a few basic principles, you can help ensure that your activity wont put you out of commission.

* Warm Up: This is the number one tenet of injury prevention, consisting of three to five minutes of low-level activity followed by a few minutes of stretching.

* Stay Flexible: Stretching during the warm-up and cooldown phases will help prevent muscle pulls and strains, as well as the general aches and pains that can occur after exercising.

* Build Gradually: Start out slowly and build up gradually in intensity and duration of activity. Weekend athletes are famous for trying to do too much, too soon. Dont fall into this trap.

* Be Prepared: Use the right equipment for your sport, whether its a good pair of running shoes, or knee pads for roller-blading. Be sure its in good condition and is appropriate for your skill level (e.g., skis for beginners vs. experts).

* Rehydrate: Water is the best sports drink and you should drink plenty of it before, during and after exercise especially in warm weather. Keep drinking it throughout the day.

* Avoid Extremes: Try not to exercise outdoors in extreme hot or cold weather, but, if you do, be sure to dress properly. Use caution against heat exhaustion or, at the other extreme, frostbite. As the weather gets warmer keep some water handy.

* Cool Down: Gradually decrease the intensity of your activity to restore a normal heart rate. Always do some slow stretches after you cool down. These few minutes you spend stretching does wonders for keeping your muscles flexible and healthy!

The Four Pieces of the Fitness Pie!

Fitness might be thought of in terms of four specific goals. If you focus a little each day on improving in each of these four areas you'll soon be in much better shape!

Endurance builds your energy and “staying power.” It results from exercise that makes you breathe hard, like running or jogging or other aerobic activity. If you've been inactive for a while - you might start by walking as far as you can. And, as fast as you can! The faster your walking pace, the more calories you burn!

Strength comes from building muscles. Building muscles helps you burn more calories - long after you've stopped exercising!


Balance training can help prevent you from falling. Squats, standing on one foot, getting up from a chair without your hands or arms, or simply walking heel to toe help train your brain to balance. Many fitness enthusiasts are using exercise balls to help enhance their balance and increase the effectiveness of their workouts!

Flexibility is what you gain from regular light stretching exercises. Stretching your muscles is important for healthy muscle growth. Try to breathe slow and deep while you are stretching. Take your time. Slow stretches are far more effective!

For the best overall fitness - get some exercise each day and keep eating healthy foods! You'll be on the road to more fun and less stress enjoying a healthy lifestyle!