EXERCISE
Get t, stay
injury-free
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 at-
tack, stroke and other diseases.
However, many people with per-
fectly good intentions
see their e orts end
in an injury when
they overdo it or don’t
follow safety precau-
tions, according to
the American Acad-
emy of Orthopaedic
Surgeons (AAOS).
To enjoy the bene ts of exercise
and help prevent injuries, consider
these tips from the AAOS and the
Advanced erapy team at Sharon
Hospital.
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Always warm up for at least three
to ve minutes before exercising.
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Start your program
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 tness 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 with-
out a spotter.
Sources: American College of Sports Medicine; American Council on
Exercise
Weigh the benefits of strength training
with short sessions—5 to
10 minutes—and increase your ac-
tivity gradually.
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Drink plenty of uids when work-
ing out, even if you don’t think
you’re thirsty.
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Try to avoid being a weekend war-
rior. Being active on a regular basis,
instead of just on the weekends, may
reduce your risk of
injury.
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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 rst.
If you have
health problems, talk to your
healthcare provider about an
appropriate exercise plan for
you. Walking is a safe place
to start for most people.
Schedule an appointment
with any of the doctorate-
trained physical therapists
at Advanced Therapy
at Sharon Hospital. Call
860.364.4065
today!
lifeand health
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