Physical activity is critical for overall health at every age and the benefits to daily exercise far outweigh the risks. Moderate intensity exercise is safe for most people, even those that have had previously sedentary or unactive lifestyles. Exercise, however, is not always without its risks.
Many people are unaware of the high incidence of injuries that occur while exercising at home. According to data collected by the US Consumer Product Safety Commission, almost 460,000 people were sent to the hospital in 2012 for injuries related to exercise equipment, the vast majority involving a treadmill. An estimated 428,000 of these injuries were treated and released for their injuries—but the remaining 32,000 needed to be hospitalized for further careor even worse - were dead on arrival. The US CPSC further reports “about 19,000 people went to the emergency room from treadmill related injuries in 2009, including almost 6,000 children”. Most recently, Survey Monkey Chief David Goldberg passed away from a head injury acquired from falling on his treadmill at home. For these reasons, it is important to take the proper precuations to decrease your risk of injury.
The Physical Activity Guidelines for Americans 2008 offers these guidelines for staying safe while exercising
1. Start with activities that match your fitness level: When you begin a new exercise program, it is a good idea to ease into a workout so as not to push your body too far and put yourself at risk for injury.
2. Warm Up & Increase activity gradually. Moderation is the key to safe exercise. Gradually build up in intensity, frequency, and duration. Protect yourself by warming up to prepare for exercise. Warming up will get your heart rate and blood flow going, and loosen up your muscles, joints, and ligaments so they are ready for action.
a. Use the proper equipment – Make sure you are wearing the proper footwear and loose-fitting, comfortable clothing that is breathable and will release excess body heat.
b. Pay attention to the weather – If the weather is hot outside, make sure to hydrate and wear breathable clothing. Drink enough water to prevent dehydration and heat exhaustion. Drink 1 pint of water 15 minutes before you start exercising and another pint after you cool down. If exercising in cold weather, dress in layers to keep your body warm.
3. Take your Time. During stretches or strength training, move through the full range of motion. Never stretch to the point of pain or beyond what is comfortable. Remember to breathe regularly to make sure your heart, brain, and lungs are receiving adequate blood flow and oxygenation.
4. Rest. Listen to your body. Take days off from exercise when you are feeling fatigued.
5. Let your doctor know about your chronic medical conditions or if you are pregnant: Your doctor can help you tailor a fitness plan that is safe for you.
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