Physical Activity

National Center for Chronic Disease Prevention and Health Promotion

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•	Introduction
•	The Importance of Physical Activity
•	Recommendations
•	Measuring Physical Activity Intensity
•	Getting Started
•	Making Physical Activity Part of Your Life
•	Components of Physical Fitness
•	Physical Activity Terms
•	Strength Training for Older Adults
•	Physical Activity Links
•	Health Professional Resources
•	Let Us Hear From You!

What are some tips for avoiding activity-induced injuries?

Keeping the following tips in mind can help prevent common injuries associated with participating in physical activity.

Listen to your body—monitor your level of fatigue, heart rate, and physical discomfort.
Be aware of the signs of overexertion. Breathlessness and muscle soreness could be danger signs.
Be aware of the warning signs and signals of a heart attack, such as sweating, chest and arm pain, dizziness, and lightheadedness.
Use appropriate equipment and clothing for the activity.
Take 3–5 minutes at the beginning of any physical activity to properly warm up your muscles through increasingly more intense activity. As you near the end of the activity, cool down by decreasing the level of intensity. (For example, before jogging, walk for 3–5 minutes increasing your pace to a brisk walk. After jogging, walk briskly, decreasing your pace to a slow walk over 3–5 minutes. Finish by stretching the muscles you used-in this case primarily the muscles of the legs.)
Start at an easy pace—increase time or distance gradually.
Drink plenty of water throughout the day to replace lost fluids (i.e., at least eight to ten 8-oz. cups per day). Drink a glass of water before you get moving, and drink another half cup every 15 minutes that you remain active.

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This page last updated February 06, 2003