How to prevent injuries when working out?

Being physically active is safe if you are careful. Take these steps to prevent injury:

• If you're not active at all or have a health problem, start your program with short sessions (5 to 10 minutes) of physical activity and build up to your goal. (Be sure to ask a doctor before you start if you have a health problem.)

• Use safety equipment such as a helmet for bike riding or supportive shoes for walking or jogging.

• Start every workout with a warm-up. If you plan to walk at a brisk pace, start by walking at an easy pace for 5 to 10 minutes. When you're done working out, do the same thing until your heart rate returns to normal.

• Drink plenty of fluids when you are physically active, even if you are not thirsty.

• Use sunscreen when you are outside.

• Always bend forward from the hips, not the waist. If you keep your back straight, you're probably bending the right way. If your back "humps," that's probably wrong.

• Stop your activity if you feel very out of breath, dizzy, nauseous, or have pain. If you feel tightness or pain in your chest, or you feel faint or have trouble breathing, stop the activity right away and talk to your doctor.