We are delighted when our patients decide to step up their exercise and improve their physical fitness. But we ask that they do it carefully, thoughtfully and with safety in mind. We want you to exercise, of course, but we don’t want you to get hurt on Day One. So, whether you’re new to exercise or you have been “all in” for quite a while, please heed these safety tips to get the maximum benefit while minimizing the risk of injury.

Don’t Overdo It! This first tip seems like a no-brainer. But you might be surprised by how many orthopedic injuries occur because of overuse—especially when performing an activity too aggressively, too quickly. Want to run a marathon, for example? Give yourself enough time to prepare for the 26.2-mile distance gradually, ideally over multiple months, so you can avoid being sidelined by an injury. The same advice goes for any other exercise you are new to or haven’t engaged in for a while.

Don’t Discount the Warmup and Cooldown. People sometimes undervalue exercise warmup and cooldown. Yet a good warmup helps ease your body into strenuous exercise, while the cooldown eases you out of it. Being kind to your body is good self-care and might even prevent injury. So why not? We’re talking about just five minutes or so both before and after your workout.

Stretch it Out. Stretching can feel like a passive activity to some people, yet it is anything but. One of the most crucial things you can do for your body—whether you are an athlete or not—is to keep flexible. As we age, maintaining flexibility is a critical factor in helping to reduce the risk of a wide variety of orthopedic injuries. The joints in your body operate within a range of motion (ROM). Regular stretching is the best way to increase that ROM to its ideal maximum. But, remember, never stretch when your body is cold. It is important you warm up before you stretch your muscles to avoid injuring yourself before the real workout begins.

Read: Questions and Answers About Rotator Cuff Tears

Invest in Proper-Fitting Footwear. Especially for those who decide to start walking or running, it’s enticing to lace up that old pair of sneakers, head outside and get moving. While the intention is good, it could lead to injury. Making sure your footwear fits well, has good traction and arch support and adequate cushion can be the difference between a heart-pumping workout and an injury. If you can’t remember the last time you replaced your shoes, it might be best to invest in a new pair before you begin a new exercise regimen.

Read: What Is Delayed Onset Muscle Soreness?

A word on DOMS – Delayed onset muscle soreness (DOMS) frequently occurs when a person engages in an amount of physical activity that the body is not accustomed to. Muscle discomfort related to DOMS typically develops within 24-48 hours after vigorous or strenuous physical activity and usually peaks within one to three days of onset.

If you’ve made exercise, fitness or trying a new activity a goal, way to go! Yes, statistics show that many people give up within a matter of weeks, but you can beat the odds. We hope that by setting realistic goals and following good safety advice, you will succeed. Cheers to your good health!