Just about everyone I know who exercises regularly has been sidelined for a time because of an injury. Some injuries result from dumb luck accidents but others can be prevented by proper warm ups, the right use of equipment and a bit of caution.
Some injuries result from exercising muscles that have long been dormant while others – repetitive stress injuries – are just the opposite. Those who’ve been sedentary for a long period of time are especially vulnerable to sports injuries or even worse. If you haven’t exercised for quite awhile, it makes sense to get a physical before you start anything strenuous. I don’t want to discourage anyone from starting out, but it is important to remember that there are conditions that can make exercise dangerous, especially if you start out too quickly.
But even if you get a clean bill of health, be careful not to start out with too strenuous a program. When I got back on my bicycle a couple of years ago, I started with leisurely riding in flat areas before graduating to the hills.
The expression “walk before you run” can be taken literally. A program of running or jogging can good for you but if you haven’t run for awhile you might be better off starting with a brisk walk before transitioning to running.
Starting slowly is especially important for weight training. When I started a weight training program earlier in the year, I started with bars that were completely devoid of weights, just to work on my form and get a feel for the equipment. Over time, my trainer gradually added weight but never shocked me with too much of a jump.
Whatever your exercise program, think of it as a marathon, not a sprint. Your goal isn’t to see how fast and far you can run, walk or swim or how much weight you can lift but to gradually build up your strength and endurance. It takes awhile and any attempt to short circuit the process could easily lead to injury, discouragement or even the onset of an illness.
Warming up is very important. A good warm-up routine not only stretches muscles and tendons but helps to increase circulation and body temperature.
If you are overdoing it, consider making some changes, at least temporarily. Some runners and cyclists turn to working out in a pool when they feel that their land-based activities are starting to have an ill effect. Ice after exercise, especially if you’re sore, can also help.
Varying your exercise routines can also help prevent injuries. By using different sets of muscles, you can avoid repetitive stress injuries. I know first hand, or should I say first foot. Too much bike riding caused me pain in my feet. The pain didn’t keep me from walking but it did require me to cut down on the intensity of my bike rides.
Speaking of long rides, endurance sports are more likely to cause cramping which can sometimes result from a lack of hydration. Drinking an adequate amount of fluids is essential, especially if exercise in hot weather.
If you’re doing aerobic exercises, it’s important to raise your heartbeat but not to overstress the heart. There are all sorts of theories as to the heart rate to maintain during exercise but the most common formula for “maximum heart rate” is 220 minus your age while your target heart rate should be between 65% and 85% of your maximum. You can find some heart rate calculators at www.nobellyprize.com.
Having the right equipment can also help. I once fell because the soles of my shoes were worn down and I didn’t even realize it. Make sure that your running or walking shoes are in good shape. My daughter Katherine, who is a college cross country runner, advises changing running shoes every 300 to 500 miles. Check the tires and breaks on your bicycle. Be sure that any strength training equipment you use is properly configured. Wear appropriate protective gear which, depending on your activity, might include knee pads, helmets, gloves and other equipment.
Perhaps the most important advice is to listen to your body. It will tell you if you are working too hard or need more rest. But don’t just listen to the part that’s telling you you’re exercising too much. You body also has its ways of telling you that you’re being a bit too sedentary.
