Question

What are 5 tactics that can reduce the likelihood of injury?

Answer 1

1Talk to your doctor

Don't start any exercise program without first checking with your primary care provider. Your doctor can determine whether you're healthy enough to exercise, and what, if any, modifications you'll need to make to your program. "Exercise programs should be customized to the individual whenever possible to account for any limitations and ongoing medical conditions," Dr. Berkson advises.

2 Choose your workout carefully

High-impact exercise programs aren't ideal for women with conditions like arthritis or osteoporosis. Non-impact exercises, including swimming or using an elliptical exercise machine, will give you aerobic conditioning without stressing your joints.

3 Learn the proper technique

Don't start any new exercise without first learning the correct form. On the right is an example of proper squat technique. To learn the right form, work with a trainer at home or in the gym, or consult a physical therapist to help you tailor a workout to your health conditions and physical capabilities.

4 Get the right gear

Buy a pair of sturdy, comfortable sneakers that provide good arch support and have a cushioned heel to absorb shock. Wear loose, comfortable clothing that gives you room to move and breathe.

5 Start gradually

Don't jump into a new exercise program. "The greatest risk of injury comes with changing an exercise program or adding a new exercise," Dr. Berkson says. Start slowly. If you're cycling, for example, set the bike's controls on the lowest speed and tension, and pedal for just a few minutes your first few times. Gradually increase the speed and intensity only when you feel ready.