Exercise Do's and Don'ts
Every day people start exercise programs without knowing the basics. What is the correct way to exercise? What
exercises should I do? What exercises should I avoid?
The following list suggests helpful tips and exercises to avoid. Some of them may surprise you. But these Do's and
Don'ts of exercise are important if you want to prevent an injury.
Do exercise every day in some small way, and set aside a
special time, the same time each day, so that some activity
becomes part of your daily routine. Use a chart to log
your exercise progress and reward yourself for
consistency (exercising every day for two weeks) or for
reaching a certain goal. Be sure your reward is not
centered around a high calorie food!
Do follow the fitness format of a warm-up, work-out, and
cool down.
Do replace fluids as you exercise. It is a good idea to
drink a glass of water 15 minutes before exercising and
carry a water bottle with you during your efforts.
Do remember to have fun! Exercise with a friend, play
music, enjoy the outdoors.
Don't push yourself beyond what feels comfortable. And
don't compete with the exercising pace of a friend. Know
your own abilities and limits.
Don't bounce when you stretch. Bouncing tends to tear
muscle tissue and cause soreness. The best way to
perform a stretching exercise is through a slow steady
stretch, holding the position for a few seconds.
Don't do deep knee bends or squarts past 90 degrees
(don't lower your hips below the knees). Avoid over
stressing the muscle and ligaments of the lower back.
Don't do any movements where your arm or leg joints are
"locked" (such as standing toe touches). Keep your arms
and legs slightly flexed and able to move even while
performing a stretch.
Don't take your neck for granted! Avoid full
head circles, "yes-no" head movements which tilt
the head too far back, abdominal crunches that
jerk the head forward while curling up, or the
shoulder stand. These exercises could pinch the
nerves at the base of the spine, compress the
spinal disks or reduce the blood flow to the brain
which may cause dizziness.
Don't be fooled and injured by "hard-core
abdominal" exercises. For example, the
traditional full sit-up could put excessive
pressure on the lower back. A recommended
way is a shoulder-lift off the floor, arms crossed
in the front over the chest - not pulling with your
hands behind your neck. Your knees should
always be bent, your lower back flat on the floor.
Lift your shoulders and tighten your abdominal
muscles only.
Don't do double leg lifts or even single leg lifts
with your legs straight (keep your knees flexed).
Don't allow your lower back to arch off the floor
unsupported.
Don't believe the myths that working out "hard"
is the best way to get results. Injury may be your
only reward. Pain is not gain in the lifelong
fitness game.
Don't get discouraged! Fitness can be improved
at any age and any stage of "ill-repair"! Take
things slowly and give yourself a realistic time
frame for noticing improvement. You can do it,
but not overnight!
Adapted from HealthNet New Mexico
Foundation, 1998