Tips to Stay Fit in ’08

With the New Year here, consider a resolution to stay more active and fit in 2008. Whether it’s competitive sports, recreational activity, or regular cardiovascular exercise and weight training, physical activity benefits your mind and body.

Active people typically experience a longer, healthier life, stronger bones, reduced joint and muscle pain, and slower loss of muscle mass. Additionally, activity often equates to improved mobility and balance, which results in lower risk of falls and serious injuries like hip fractures.

Activity can entail a number of physically strenuous hobbies or interests, from weightlifting, biking, walking, and playing tennis or basketball regularly to gardening or exercising at home.

Whatever your preference, staying active requires staying smart. If you have a history of activity-related injuries, see an orthopaedic physician before exercising or competing.

Some general guidelines for exercising and preventing injuries include:

• Always wear appropriate safety gear. If you bike, always wear a bike helmet. For each sport, wear the appropriate shoes.
• Warm-up and stretch before you exercise. Stretch all parts of your body and walk, or go for a light jog to get the blood flowing.
• Exercise for at least 30 minutes a day. You can break this into shorter periods of 10 or 15 minutes, twice a day.
• Follow the 10 percent rule. Never increase your program (e.g. walking or running distance or amount of weight lifted) more than 10 percent a week.
• Try not to do the exact same routine two days in a row. Walk, swim, play tennis or lift weights. This works different muscles and keeps exercise more interesting.
• When working out with exercise equipment, read instructions carefully and, if needed, ask someone qualified to help you. Check treadmills or other exercise equipment to be sure they are in good working order. If you are new to weight training, make sure you get proper information before you begin.
• Stop exercising if you experience severe pain or swelling. Discomfort that persists should always be evaluated by an orthopaedic physician.