Move Well

You can take the following steps to help prevent an injury: 

• Use safety equipment. For example, wear a helmet for bike riding or supportive shoes for walking or jogging. 
• Warm up to your workout. Spend five to 10 minutes doing a “light” version of your workout. For example, if you’re taking a brisk walk, walk slowly or march in place. If you’re biking, keep it slow before building your speed. Slow down again after working out until your heart rate returns to normal. 
• Drink plenty of fluids when you are physically active, even if you are not thirsty. 
• Always bend forward from the hips, not the waist. For most types of exercise, if you keep your back straight, you’re probably bending the right way. If your back “humps,” that’s probably wrong. Talk to an exercise trainer or physical therapist if you have questions or concerns. 
• Stop being active if you feel very out of breath, dizzy, or nauseated or have pain. If your chest feels tight or painful or you feel faint or have trouble breathing, stop the activity right away. Always call 911, or have someone call for you, if you lose consciousness, cannot breathe, have uncontrollable bleeding, or have a serious injury like a broken bone. Talk to your doctor or nurse if you regularly have trouble exercising because you get dizzy or nauseated, cannot breathe well, or have pain during or after exercise. 

You will probably feel some soreness or discomfort when starting any physical activity. But in many ways, being active will probably make you feel better. If you do have pain that continues for days after an activity, talk to your doctor or nurse. 

Office of Women's Health