Many times, people jump right into a fitness routine, but quickly overdo it and hurt themselves. The result? Pain, frustration, and even trips to the doctor. But if you exercise with caution, your body will thank you.

"Our bodies are meant to move," says Patti Cinelli, an ACE personal fitness trainer who works with adults of all ages. "Some of us just don't move as much as we need to or as we used to. And there is a difference between the awakening of the body with movement and pain," Patti explains. "We want to awaken our bodies to movement, not push our bodies until they hurt."

Start Slow

If you're new to physical activity, haven't been active for a long time, or are trying a new sport, start out slowly. Build up your activity gradually so you don't get hurt.

For instance, if starting a walking program, begin by doing 10 minutes at a time. After a couple of weeks, you can increase your time to 20 minutes and then 30 minutes, 45 minutes, and eventually an hour. To realize health benefits, aim for at least 30 minutes of moderate physical activity, such as brisk walking, at least five days a week.

If you're starting a strength-training program, talk to a fitness instructor about how much weight to begin lifting, what exercises to do, how often, how to use the equipment correctly. Don't work the same muscles two days in a row. Instead, vary your activities daily to work different muscles and keep your routines interesting. Don't forget to warm up with some simple stretches before your routine, or by walking or marching in place.

For aerobic exercise – such as walking, cycling, or running – a good rule of thumb to see if you're working at the right pace is the "talk test." If you can't talk during the activity, you're working too hard. If you can belt out a show tune, you can pick up the pace.

What Is Your Target Heart Rate?
Use this calculator to learn your target heart rate. Why? When exercising, you can use your target heart rate to tell you how hard to exercise. Depending on your current fitness level, you may want to start at the low end of your range and increase gradually.

When To Exercise Caution

Most healthy adults can start moderate physical activity as soon as they're ready. If you have any of the following conditions, you should talk to your doctor before you begin:

Check your environment. Be sure your exercise space is well-lit and free of things you can trip over, such as wires or loose carpet. Any equipment you're using should be in good working order. If you are exercising outdoors, tune into your neighborhood. Be sure it is safe, well-lit, has evenly paved roads or clear trails and sidewalks. Stay aware of the traffic and traffic lights as well. And if you are active when it is dark, wear bright colored clothing so you can be easily seen by motorists.

Warm up and cool down. Always warm up your body before you begin a workout. If you march in place, move your arms. After your workout, be sure to move more slowly to cool down and bring your heartbeat back to normal. Stretch after your workout while your muscles are still warm and to help avoid soreness.

Drink up. If you're planning to exercise for an hour or more, drink more water than you think you need before, during, and after exercise to avoid getting dehydrated. Drinking 10 to 16 ounces of water two hours before your activity will give your body time to get rid of extra liquid and offset fluid lost from sweating.

Wear proper safety gear. If you're biking or skating, wear a helmet that fits snugly. Wearing a bike helmet can cut your risk of serious head injury by up to 85 percent, according to the U.S. Consumer Product Safety Commission. Wrist, elbow, and knee pads add protection during skating.

Don't scrimp on gear and clothes. Make sure your gear and equipment are good quality, even though it might cost more. If you're a runner or hiker, invest in a good, sturdy pair of running or hiking shoes. And also consider having reflective strips on your clothing for exercising in the dark. If you're into cycling, buy a decent bike. Quality gear pays off. It will lower your risk of injury and last longer.

Don't mess with Mother Nature. Take the weather seriously if you're active outdoors. Be especially careful when it's very hot. Drink plenty of water, wear light clothing, and try to stay in the shade. Pay attention to air quality and try to work out when and where there are fewer cars on the road. Dress warmly and in layers when exercising in cold weather.

Listen to your body. "People know their bodies better than anyone else does," says Cinelli "A little soreness is common. But the soreness you feel should go away about 24-48 hours after your workout". If you notice any of the following symptoms, and they don't go away, see your doctor:

Regular physical activity has many health benefits. You'll build stronger bones and muscles, control your weight, and are able to fight colds and stress better. Work out safely and reap the rewards!

AARP Resources

Additional Resources

American College of Sports Medicine
Free online brochures cover topics such as choosing and effectively using free weights, elliptical trainers, stationary bicycles, and treadmills.

Rating Your Perceived Exertion
The perceived exertion scale measures how hard your body is working during physical activity.

Books

Fitness After 50
Walter H. Ettinger, Steven N. Blair, Brenda S. Wright, Human Kinetics Publishers, April 2006