101 Critical Days of Summer: Week 12 Exercise Safety

  • Published
  • By Compiled from staff reports
  • 354th Fighter Wing Safety Office
EIELSON AIR FORCE BASE, Alaska --  
The following are some things you can do to make sure you are exercising safely: 

· Start slowly. Build up your activities and your level of effort gradually. Doing too much, too soon, can hurt you, especially if you have been inactive. 

· Avoid holding your breath while straining -- when using your muscles, for example. If you have high blood pressure, pay special attention to this tip. It may seem strange at first, but the rule is to exhale during muscle exertion; inhale during relaxation. For example, if you are lifting something breathe out on the lift; breathe in on the release. 

· If you are on any medicines or have any conditions that change your natural heart rate, don't use your pulse rate as a way of judging how hard you should exercise. "Beta blockers," a type of blood pressure drug, are an example of this kind of medicine. 

· Use safety equipment, such as helmets, knee and elbow pads, and eye protection, to keep you from getting hurt. 

· Unless your doctor has asked you to limit fluids, be sure to drink plenty when you are doing endurance activities that make you sweat. Many older people tend to be low on fluid much of the time, even when not exercising. 

· When you bend forward, bend from the hips, not the waist. If you keep your back straight, you're probably bending correctly. If you let your back "hump" any place, you're probably bending from the waist, which is the wrong way. 

· Make sure your muscles are warmed up before you stretch, or you could hurt them. For example, you can do a little easy biking, or walking and light arm pumping first. 

· None of the exercises should hurt or make you feel really tired. You might feel some soreness, a slight discomfort, or a bit weary, but you should not feel pain. In fact, in many ways, physical activity and exercise will probably make you feel better.