BEING ACTIVE IS GOOD FOR YOU
in so many ways. Getting hurt
while exercising? Not so much.
Regular exercise can help you
maintain a healthy weight; keep
your bones, muscles and joints
strong; and decrease your risk
for heart attack, stroke and other
diseases.
Weigh the
Benefits of
Strength
Training
It’s not all about having big
muscles: Strength training can
also protect you from sprains,
strains and broken bones.
Research shows that strength
and resistance training helps
reduce injuries by strengthening
muscles, bones and connective
tissues such as tendons and
ligaments. You just want to make
sure you’re doing it safely.
To avoid injuries while
exercising and lifting weights:
✓
Learn how.
A trained fitness
instructor or coach at a health
club or gym can show you how
to lift weights and use exercise
equipment safely.
✓
Start slow.
Don’t lift more, or
exercise longer, than you should.
Build up your strength over time,
and take on more only when
you’re ready.
✓
Warm up and cool down.
Stretching, jogging in place and
doing calisthenics help prepare
your body for lifting weights and
can assist in recovery afterward.
✓
Be careful.
Don’t do heavy
lifts without a spotter.
Sources: American College of Sports Medicine;
American Council on Exercise
Get Fit, Stay Injury-Free
Talk to your
doctor about an
appropriate exercise
plan for you.
But many people with perfectly
good intentions see their efforts
end in an injury when they overdo
it or don’t follow safety precautions,
according to the American Academy
of Orthopaedic Surgeons (AAOS).
To enjoy the benefits of exercise
and help prevent injuries, consider
these tips from the AAOS and other
experts.
➜
Always warm up for at least three
to five minutes before exercising.
➜
Start your program with short
sessions—5 to 10 minutes—and
increase your activity gradually.
➜
Drink plenty of fluids when
working out, even if you don’t
think you’re thirsty.
➜
Try to avoid being a weekend
warrior. Being active on a regular
basis, instead of just on the
weekends, may reduce your risk
of injury.
➜
Always use the safety equipment
recommended for the exercise or
sport, such as helmets for bike
riding and supportive shoes for
walking or jogging.
Safety first.
If you have health
problems, talk to your doctor
about an appropriate exercise
plan for you. Walking is a safe
place to start for most people.
L
Cori Bottemiller,
Sports Medicine
Technician
Nonprofit Org.
U.S. Postage
PAID
Wausau, WI
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112 E. Fifth Ave., Antigo, WI 54409
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