FitnessPreventing Injury and IllnessPhysical activity is
good for your health, but it can stress and strain your body if not done right.
If it's done too suddenly or without basic precautions, exercise can lead to
injury or illness. Even if you have long been active and are fit,
keep safety in mind. Do not assume that basic precautions do not apply to you.
The most important ways to avoid injury and illness are
to: - Learn about the risks of any new activity you begin. Take
lessons, if appropriate.
- Wear clothing that is right for your activity, including shoes
that have good support for your feet.
- Always use the safety gear that is recommended for your chosen
activity, such as helmets and knee pads. Learn about the use and proper fit of
safety equipment.
- Begin an exercise routine slowly and gradually increase
intensity.
- Pay attention to your body's signals, such as pain and fatigue,
when starting a new activity or when increasing the intensity of your physical
activity. General 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.
Fitness: Staying active Some injuries and illnesses related to physical activity
include the following: - Dehydration may result from losing too much water
through sweating and failing to replace it by drinking as you exercise. Follow
these guidelines to
avoid dehydration when exercising.
- Heat exhaustion,
heatstroke, or dehydration may result from exercising
in heat and humidity. See the topic
Quick Tips: Staying Active in Hot Weather.
- Overhydration (hyponatremia) is having too much fluid in the
body. It's possible to 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. You can avoid overhydration by learning to match
your fluid intake to how much fluid you lose through sweat, and by noticing if
you have symptoms of overhydration. Symptoms can include feeling bloated (your
watch band or race bracelet may become tight), sick to your stomach, or
confused. Overhydration during exercise is unusual, but it is a medical
emergency when it happens.8
- Overuse injuries can happen to anyone who overuses
certain joints or muscles. Doing too much too soon or intensive exercise and
sports can lead to overuse injuries. Not using the proper form for the activity
or wearing poorly fitting shoes can also cause injury.
- Exercise-induced asthma can occur regardless of
whether you have asthma at any other time.
- Overtraining can cause fatigue and irritability as
well as increased risk for injury and illness.
- Heart attack is rare, but you should be aware of its
symptoms.
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