Page 14 THE VILLADOM TIMES I • September 4, 2013 Injury prevention tips for the physically active Physically active men and women come to expect a bump or bruise every so often. Such minor scrapes are often an accepted and inevitable byproduct of an active lifestyle. While broken fingernails or scraped knees are nothing to get worked up over, more seri- ous injuries can sideline athletes and threaten their long-term health. Though injuries can occur at any time, active men and women can emphasize several preventive techniques to greatly reduce their risk of injury, ensuring they can continue to live active lifestyles into their older adulthood. Warm up before beginning a workout. Warming up before diving into a workout can loosen muscles and increase blood flow. Light cardiovascular activ- ity, such as five minutes of low-intensity walking or running on the treadmill, can be enough to loosen muscles and get blood flowing. Warming up might also improve performance throughout the rest of the workout. Athletes may also want to cool down at the end of a workout. Some low-intensity exercise before ending a session can help muscles recover more quickly and reduce the risk of injury during the next workout. Focus on form. Strength training exercises like weightlifting are a great way to promote long-term bone health and prevent or reduce the severity of osteoporosis, a condition in which bones become brittle and fragile from loss of tissue. However, poor form when strength training can lead to injury, including muscle strains and backaches. Such inju- ries can be quite painful and greatly compromise mobility. When strength training, focus on form. If working out at a gym, ask a trainer or staff member to demonstrate how to use a machine correctly. If working out at home, ask a friend or family member to be a spotter to ensure correct form. Don’t over-train. When working out, many men and women get into a groove, during which it can be easy to over-train. Over-training can easily lead to injury as the body and muscles are not given ample time to recover between workouts. Regular exercise is important, but don’t overdo it. Make sure muscles have time to recover between workouts. Gradually increase intensity when returning to exercise after a layoff. Many men and women make the mistake of diving back into a high-intensity workout after a layoff. When returning to exercise after an injury, a vacation, or a busy schedule, begin with low-intensity exercises that gradually increase in difficulty as the body reacclimates to exercise. Stay hydrated. Dehydration can cause serious health problems, so athletes must stay hydrated when exercising regardless of the intensity of that exercise. Exercise-induced dehydration reduces aer- obic endurance and can cause an increase in body temperature and heart rate and even muscle cramp- ing. Though it is important to drink plenty of water during exercise, it is also important to drink water prior to exercising. Hypohydration, which occurs when dehydration is induced prior to exercise, can reduce aerobic endurance, making it harder for men and women to achieve optimal results. Accidents happen when living an active lifestyle. While there is no way for active men and women to prevent accidents, they can take steps to reduce their risk of injury.