Sports and exercise safety

  • Published
  • By Tech. Sgt. James Fountain
  • 17th Training Wing Safety Office
GOODFELLOW AIR FORCE BASE, Texas --  Learning how to properly compete in a sport or perform an exercise can help prevent some of the injuries and medical bills that follow.

Physical activity can also help prevent and treat heart disease, diabetes, obesity and osteoporosis as well as reduce other major risk factors such as high blood pressure and high cholesterol levels.

Following are some tips to help get started:

· Before starting an exercise routine, see a doctor for a medical evaluation.
· Start off moderately. Make fitness part of your daily routine. Going overboard after a long break from exercise may result in injury. After getting used to a certain level of activity, increase the intensity or duration of the exercise. Check back with the doctor if there is discomfort in the chest or surrounding areas.
· Choose activities that are fun, not exhausting.
· Start the workout with a warm-up period to increase respiration, circulation and body temperature. Warming up can help reduce the risk of injury during more vigorous activities that follow. Your warm-up should last about three to five minutes, or perhaps longer.
· After exercising, cool down. Cooling down after exercising is important as it relaxes the muscles, lowers the heart rate and helps the body to recover from the stress of a workout.
· Don't over-exercise. For a maximum, injury-free workout, rest at least 24 hours after a heavy muscle strain. Stagger workouts between heavy and light strain. For example, alternate a weight training routine with biking.
· Stretch the muscles. Flexibility is one of the most important factors of fitness. Stretching before, during and after a workout will result in better performance, good posture, fewer injuries and overall better fitness.
· Consult a trainer. If you belong to a gym, you may have the opportunity to consult a certified trainer. He or she can help craft a reasonable workout plan, tailored to particular goals. A trainer can also teach proper form with exercise equipment.
· Watch eating habits. Proper diet is as much a part of fitness as exercise and depending on what is eaten will affect every aspect of the workout. A proper diet also influences the results of a fitness plan, since it helps build muscle and decrease the percentage of fat in your overall body weight.
· Don't push an injury. Listen to the body. If there is pain, stop. Muscle and joint pain can mean many things - pushing a small hurt can lead to big problems later on. If pain persists more than a few days, see a doctor.
· Find a workout partner. A partner can motivate the other person to workout when they normally might not and can help improve the workout by watching form, encouraging extra effort and pacing. Try picking a partner with similar physical abilities.