- Exercise in the warmest part of the day (afternoon).
- Keep your mouth covered to help warm up the air you breathe.
- Dress in layers.
- Wear a hat and scarf. (Up to 40% of your body's heat is lost through your head and neck.)
- Help prevent a fall by avoiding patches of ice and snow.
Avoiding Pain & Injury During Exercise
Whether you are involved in aerobics, jogging, cycling or team sports, there are many things you can do to prevent injuries during exercise. Avoid sore arms, leg cramps, muscle spasms and pains by performing warm up exercises. This is a must so you don’t have tight stiff muscles, increasing your chance of muscle injury. Avoid overexertion; exercise at a pace that is comfortable for you. Learning correct posture and form can also prevent your muscles being used in an awkward way.
1 AnswerIntermountain Healthcare answeredOn a cold day, you risk an increase in angina symptoms. This is due to cold air constricting (tightening) your lungs and blood vessels. If you're exercising outdoors on a cold day, do the following:
1 AnswerTo lessen injury risks during sprinting, begin with a "sprint" heart rate. A sprint heart rate should exceed your target aerobic heart rate by about 5%. Increase your sprint heart rate by 5% per week until you are within range of your maximal heart rate (220 minus your age).
1 AnswerIt seems that stretching before a run may depend on your established habits. Simply put, researchers say that if you regularly stretch before you run, continue doing so, but if you don't regularly stretch, you may be better off not starting. The study, performed by Daniel Pereles, MD, an orthopedic surgeon in Potomac, Maryland, found that runners who stretched but who switched to a nonstretching group had a 23% increase in injuries. The nonstretchers who began stretching had a 22% increase in injuries.
This research is preliminary, and more study needs to be done on stretching, but these results may support what you already do.
1 AnswerTo prevent a back injury while weight lifting, you should always keep your back straight and your chest up. It is important to keep your stomach muscles tight throughout the whole lift. You should also lift from your knees and not from your hips.
(This answer provided for NATA by the Washington State University Athletic Training Education Program.)
1 AnswerRealAge answered
Falls, exercise and participation in sports cause most sprains and strains. Although these injuries cannot always be avoided, there are safety tips you can use to prevent them:
- Start an exercise program or activity slowly.
- Increase the intensity and duration of exercise and activity gradually.
- Warm up your muscles with easy stretching before engaging in physical activity.
- Do not overdo it. Slow down if muscles or joints begin to hurt. Stop when you are tired.
- Cool down for five minutes after vigorous exercise.
- Wear shoes that fit and are appropriate for the exercise or sport you are doing.
- Wear proper equipment when playing sports (e.g., kneepads, wrist guards, or helmets).
- Cross train or alternate activities or exercises to rest your muscles. For example, walk one day, and ride a bike the next.
1 AnswerMehmet Oz, MD, Cardiology, answeredHere are a few easy ways to get moving if you are stressed, anxious, or depressed:
- Take the stairs rather than the elevator
- Park your car in the farthest spot in the lot
- Take your dog for a walk
- Pair up with an exercise partner
- Take a walk while you're talking on the phone
1 AnswerSometimes the simple solution is adjusting your bike to your comfort level. You should first check your seat height to make sure that when you are at the bottom of the pedal strokes, your knee is not straightened all the way. The seat angle is also important to check. A forward-tilted seat can add more stress to the knee during biking. Another simple solution is to warm up before biking and stretch afterward. This will help all of the muscles work properly together. (This answer provided for NATA by the California University of Pennsylvania Athletic Training Education Program.)
1 AnswerJames Ioli, Podiatry, answeredBefore exercising, take some time to stretch and strengthen the muscles in your feet. Otherwise, your feet will bear the brunt of all that exercise, especially with high-impact sports like tennis or aerobics. Exercising your feet on a regular basis not only improves overall foot health, but may also reduce your risk for injury.
1 AnswerEdward Phillips, Physical Therapy, answeredHere are six all-around exercise tips:
1. Warm up properly. Allot several minutes for this before a workout.
2. Boost your activity level gradually over time. Start slowly, building up gradually over time. If you stop exercising for a while, drop back if necessary by doing fewer repetitions or sets, lower the intensity and/or the duration of the exercise then build back up.
3. Pay attention to your body. Don't exercise when you're sick or feeling overly fatigued. Fatigue often leads to injuries.
4. Avoid overtraining. Follow the guidelines for how often to do exercises. Training too hard or too often can cause overuse injuries like stress fractures, stiff or sore joints and muscles, and inflamed tendons and ligaments.
5. Respect the weather. When humidity is high or the thermometer is expected to reach 80 degrees Fahrenheit, exercise during cooler morning or evening hours or in an air-conditioned space. When exercising outside in cold weather, dress in layers, including gloves and hat. If you have asthma or other respiratory problems, plan to exercise indoors when air quality is especially unhealthy. Seasonal allergy sufferers benefit from this, too, when pollen counts are high or other allergens abound.
6. Stay hydrated. Drink sufficient fluids throughout the day, while exercising, and after especially if it's hot or humid.
2 AnswersNational Academy of Sports Medicine answered
Aquatic exercise is the best exercise for reducing joint stress. Aquatic exercise includes any of the following:
- strengthening exercises
- water aerobics.