How can I prevent injuries when I work 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.

Exercise should not hurt or make you feel really tired. You might feel some soreness, a little discomfort, or a bit weary. But you should not feel pain. In fact, in many ways, being active will probably make you feel better.

I am a larger woman. Can I be physically active?

Yes! You may face special challenges, but you can work hard to overcome them. You may not be able to bend or move in the same way that other people can. It may be hard to find clothes and equipment. You also may feel self-conscious being active around other people. But you can get past these hurdles. Keep trying different ways to make physical activity a part of your life. It is important to your health!

Activities such as swimming or exercising while seated put less stress on your joints because your legs are not supporting the weight of your body. If your feet or joints hurt when you stand, nonweight-bearing activities may be best for you. Ask your doctor for help in coming up with a physical activity plan that's right for you.

Remember that physical activity does not have to be hard or boring to be good for you. Anything that gets you moving around — even for only a few minutes a day — is a healthy start to getting more fit. Over time, you will be able to work out longer and vary the types of activity you can do.

If you commit to being physically active on a regular basis, your body will thank you because it can make a big difference to your health. Even if you do not lose weight, you will still lower your risk of getting many diseases by being physically active. And if you do lose weight, you'll get even more health benefits!

These questions and anwers were provided by womenshealth.gov

http://www.4women.gov/