Avoid Sports and Fitness Injuries

Stephanie Oakes gives us these tips for avoiding sports and fitness injuries:

1. Always warm up: Research shows that cold muscles are more prone to injury. 10 to 15 minutes at a slower pace, whether it's stretching or running, should do the trick.



2. Don't be a weekend warrior: Compressing your activities into two days (Saturday and Sunday) is just asking for overuse or acute injuries. Try to get moderate activity (at least 30 minutes) 5 days a week.



3. Wear the proper shoes for each sports activity. Always replace them when the tread is worn out or they no longer provide support.



4. Use the 10% rule. When changing or adding activities to your fitness routine, only increase increments by 10% each week. Building up slowly will help you achieve your goals without undue risk of injuries.



5. Keep your fitness routine balanced: All cardio or just stretching won't keep you in condition. Balance your workouts throughout the week with cardiovascular workouts, strength training and flexibility exercises.



6. To safeguard yourself from reoccurring injuries from 'glory days' , consult with a fitness professional to help you make alternative exercise choices.



7. If you're playing sports--wear the safety gear. Basics like helmets, shin guards, wrist guards...better to be safe NOT sorry.



8. Above all have fun -- enjoy the process of getting in shape, not just the end result!

Stephanie Oakes is a fitness correspondent for Discovery Health Channel, a contributing editor for USA Weekend Magazine and the LA Times, and appears on NBC's 'Today in New York'. She can be reached at soakes@beststuff.com.