Good Advice

Pacing your exercise efforts and progressing gradually will help prevent injury. Experts suggest:

• Slowly increase the duration and intensity of each exercise period to give your body a chance to adjust.
• Begin and end each session with at least five minutes at a slow or moderate pace to let your muscles warm up before exercise and cool down afterward.
• Perform some gentle stretching exercises at the start of each session to keep your joints flexible. Avoid bouncing, which may lead to muscle tears.
• Take it easy when you first begin exercising—alternate very strenuous sessions with lighter-intensity ones or schedule occasional rest days.
• Cross-train: Choose alternate activities to work different muscles and joints. For example, alternate bicycling for lower-body strength with rowing, which works the upper body. Also, you can switch between an aerobic exercise such as jogging and an activity designed to improve flexibility—yoga, for instance.
• Temporarily postpone vigorous exercise and resume your exercise routine gradually after a cold or other illness, injury or surgery.