1. Steps to Avoid Injury in Exercise Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Weight Management By: James J. Messina, Ph.D.

2. Step 1: To Avoid Injury in Exercise – Get an Evaluation Ensure that you are medically safe to exercise See a physician and undergo a physical examination and evaluation before you initiate your exercise program Your evaluation depends on your age, health status, and anticipated exercise intensity Healthy individuals under age 40 (men) and 50 (women) are usually upon completing a medical/health status questionnaire, if answers don't reveal any possible contraindications to exercise.

3. Step 1: To Avoid Injury in Exercise – Get an Evaluation All older asymptomatic individuals (males 40 plus, females 50 plus) or at high risk (e.g., having one or more risk factors: smoking, hypertension, high blood cholesterol, obesity, stress, family history of medical problems, diabetes) should undergo a physician -supervised, graded exercise test

4. Step 2: To Avoid Injury in Exercise – Develop A Sound Program Develop a sound exercise program based on scientifically documented information It should involve starting at an intensity appropriate for you and then progressing gradually to a point where your body must respond to increasingly higher physical demands. The temptation to do too much too soon should be avoided Moderation is essential

5. Step 2: To Avoid Injury in Exercise – Develop A Sound Program A major cause of musculoskeletal injuries is overuse - placing demands on your body that your body simply is not designed to handle. A sound exercise program always includes provisions for stretching the major joints of your body before and after exercising. It also ensures that you get proper rest (steep). Rest enables you to better recover from the demands placed on your body by exercising.

6. Step 3: To Avoid Injury in Exercise – Listen to your body Respond accordingly to common exercise termination signals (e.g., dizziness, lightheadedness, abnormal heart beats, pain or pressure in your chest, musculoskeletal trauma, prolonged fatigue, etc.). These signals are your body's way of telling you that something is amiss and that you must decrease the level of stress to which you are subjecting your body.