In the Spring 2009 issue of "NIH Medline Plus," the National Institutes of Health stated that regular exercise "...helps bone density, improves muscle strength and joint flexibility, and enhances your balance." In addition to regular low- and moderate-impact exercise and aerobic activity, the NIH recommends a healthy diet with vitamin and mineral supplements. Exercise also involves a set of steps to ensure safety and reduce the risk of injury.
Avoid Excess
The Center for Disease Control and Prevention recommends a total of 150 minutes of moderate exercise or 75 minutes of intense activity each week for both young and older adults to achieve health benefits. As strength and aerobic stamina improves, move up to 300 minutes of the same combined muscle-strenghtening and aerobic activities each week. The minutes should be spread evenly throughout the week. Focusing exercise on only one or two days increases the chance for muscle and tissue injury. High-intensity exercise for significantly more than the five-hour suggestion also contributes to strains and more significant injuries.
Train Properly
Sound recommendations from the U.S. President's Council on Physical Fitness and Sports, U.S. Department of Agriculture and the Singapore Ministry of Education include avoiding the hottest period of sun exposure for outdoor exercise and stretching to loosen muscles before starting the exercise activity. A cool-down period is also suggested for safety. Drink fluids, with a focus on cool water, to replace the loss during the exercise period. Begin the activity well-hydrated and periodically supplement water during the exercise. By the time a person feels dry or thirsty, the body is significantly dehydrated.
Wear Appropriate Clothing
Appropriate clothing is important to safety for participation in all exercise. Reflective clothing helps drivers identify bicycle riders, and shoes with special lighting or reflecting strips provide an additional safety measure for walkers. The Centers for Disease Control recommends selecting comfortable clothing that is loose and allows air to circulate around the body during exercise. Cotton absorbs sweat and allows the skin under clothing to breathe.
Select Correct Equipment
Most sports require a choice of equipment that matches the participant's height, weight, strength and perhaps ability level. Study equipment manuals or consult a training professional to ensure that the equipment used meets the standards for body type and proficiency. If previously owned equipment is used, a professional should examine the items to assess any required repairs or defects. Discard any damaged equipment, since faulty equipment can contribute to injuries.
Use Safety Equipment
Many exercises require specialized safety equipment from non-slip exercise mats to specialized shoes for basketball. The Centers for Disease Control recommend helmets for any type of outdoor cycling to protect against injury. The organization says helmets reduce the number of fatal and non-fatal bicycle injuries.
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