Fitness: Getting and Staying Active

Physical activity is good for your health, but you can hurt yourself if you don't do it right. Always keep safety in mind.

• Learn about the risks of any new activity you begin. Take lessons if you need to know how to do exercises with proper form and technique to avoid injury.
• Wear clothing that is right for your activity and the weather. Wear shoes that have good support for your feet.
• Always use the safety gear that goes with your chosen activity, like helmets and knee pads. Learn about the proper fit of that gear.
• Start each activity session slowly. Then work up to your normal level.
• Pay attention to pain and tiredness. They are your body's way of telling you to slow down. Muscle soreness is common when you try a new activity, but pain can mean you're injured. If you are very tired, you may be doing too much too soon.

Watch out for these injuries and illnesses as you exercise:

• Reference Overuse injuries can happen when you use a certain joint over and over without giving it time to recover. Tennis elbow is an example of an overuse injury.
• Reference Dehydration Opens New Window. You can lose too much water through sweating if you don't replace it by Reference drinking fluids as you exercise. Follow these guidelines to Reference avoid dehydration when you exercise.
• Reference Heat exhaustion Opens New Window, Reference heatstroke Opens New Window, or dehydration may be caused by exercising in heat and humidity.

  Reference Quick Tips: Staying Active in Hot Weather

• Overhydration during exercise is unusual, but it is a medical emergency when it happens. You can become overhydrated from drinking too much fluid. This is rare, but it can happen to people who do strenuous exercise for a long time, such as long-distance runners. Symptoms include:
  • Feeling bloated (your watchband may feel tight).
  • Feeling sick to your stomach.
  • Feeling confused.
• Reference Exercise-induced asthma can occur even if you don't have asthma at any other time.
• Overtraining is rare, but it can make you tired and grouchy, as well as raising your risk for injury and illness.
• Heart attack is rare, but be aware of the Reference symptoms Opens New Window, such as chest pain and pressure, shortness of breath, and nausea and vomiting.

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This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Reference Terms of Use. Reference How this information was developed to help you make better health decisions.