Stretching for injury-free workouts...

According to a 1991 report, almost half of women are walking for exercise on a regular basis, but only 26% of women are doing stretching exercises.

Back and neck stretch

Stretching the back, neck and abdominal muscles before exercise can prevent sprained backs and necks.

Foot stretching

Foot pain can be prevented by gently stretching the Achilles tendon. Pull your foot backward and hold for 10 seconds, repeat 10 times. Properly fitted and appropriate foot ware is also important in preventing foot injury.

Stretching muscles

Gently stretch all major muscles prior to a workout to prevent muscle strains and pulls. Strengthen the muscles on the front of your thighs by contracting and relaxing the muscle with your knee straight. Contract to the count of ten and relax- repeat 10 times on each leg.

Shin stretching

Shin injury can be prevented with a slow warm-up before and stretching following each workout. Proper arch support is also important as is a soft workout surface-- grass, instead of asphalt.

Shoulder stretch

After-workout shoulder pain is prevented by standing straight and rolling the shoulders backward in a circular motion, also stand and hold the back of a chair while bending at the waist so that your back is parallel to the floor-- make 25 circles with your free arm and repeat on other side.

Elbow stretch

Forearm strength can be built up by doing reverse curls with light weights or squeezing a rubber ball.

Eating your way to injury prevention...

Proper nutrition for those who participate in endurance sports such as running, jogging, and bicycling includes consuming large amounts of carbohydrates before an event or work out session. Studies have shown that a depleted store of muscle glycogen results in fatigue, which results in injury.

A diet rich in carbohydrates (60 to 70 percent of daily calorie intake), increases the amount of glycogen stored in the muscles, however the carbohydrates must be consumed shortly before a workout in order to be beneficial. It is also a good idea to consume carbohydrates soon after a heavy work out.

What if I already have osteoporosis or another bone disorder?

Even people with bone and joint conditions can safely participate in a balanced program of moderate physical activity.

But I don't have time to exercise...

We can all fit extra excercise into our daily routine with little effort at all, whether it is taking the stairs instead of the lift, going for a walk lunchtime, not relying on deliveries to your desk. Making time for the gym only requires a couple of hours a week, now you may not feel that this is posisble in your lifestyle - but you'll soon find the health benefits of going to the gym soon make you more productive with a positive mind. You will acheive so much more than you did before.

Remember, any amount of exercise is better than none at all and once you establish an exercise routine, you will probably find yourself exercising beyond the minimum one hour, three to five times a week required for good health.