by Lyn Dee

Created on: February 24, 2009

Walking and jogging are both excellent forms of exercise for people of all ages and fitness levels. However, as with all activities, you should be aware of a few do's and don'ts to minimize any risk to your health and safety.

The main hazards to avoid are self-injury and accidents. Some people also worry that they might become victims of crime. Although, in most places, the latter is statistically highly unlikely, knowing that you are taking sensible precautions can boost your confidence and enjoyment.

Self-injury.

If you have a medical condition, especially anything that affects your heart, breathing or joints, do ask your doctor's advice. He or she will be delighted that you want to improve your fitness but may want to suggest some guidelines to make sure your exercise is helping your condition, not making it worse.

Always begin with some easy warm-up exercises. These only take a few minutes but are the best way to prevent strains, tears and cramps caused by suddenly trying to stretch muscles that are cold and stiff. They will also gently increase your heart and respiration rates, and loosen your joints.

If you are not used to taking regular exercise don't let your enthusiasm lead you into attempting too much, too soon. Start off gradually, remembering that 'little and often' is far better than one big effort after a long period of inactivity.

Don't punish yourself. Mild, short-term aches and pains are normal when your body is adjusting to higher levels of exercise. But don't ignore warnings that you may be pushing yourself too hard. If you become so out of breath that you cannot speak, or you feel dizzy, stop and rest immediately. If you experience severe or persistent pain seek professional advice.

Accidents.

Check your footwear. If you are only intending to take short walks around the block most well fitting shoes with slip-resistant soles will be suitable. But jogging or long-distance walking calls for more specialized footwear. If you will be jogging on hard surfaces look for shock absorbing soles to protect your joints from all that pounding. If your preferred route takes you over rough ground make sure you have good ankle support. Visit a sports shop and try out several styles before making your choice.

Remain aware of your surroundings. If you are comfortable and enjoying your exercise it's easy to let your thoughts wander and not notice potential hazards. Depending on where you are, look and listen out for traffic, cyclists, skateboarders and other runners especially if they might be coming up behind you. Take extra care when approaching obstacles that might cause a trip or fall such as steps, uneven pavements, tree roots, patches of ice in winter or surfaces made slippery by fallen leaves.

Crime.

If you are nervous about going out alone ask a friend along or find out if there is a walking or jogging group in your area that you could join. If there isn't, why not start one? A dog can be a deterrent to would-be muggers. If you don't have one of your own perhaps you could borrow one from someone who finds it difficult to give his or her pet the daily exercise it needs.

If your work schedule means you can only exercise after dark, choose a well-lit route protected by CCTV cameras or where there are plenty of other people. Avoid short cuts through shadowy alleyways or deserted parks.

Don't make yourself an obvious target by wearing jewellery. If you want to check your progress use a cheap watch rather than a flashy designer model.

And finally, it's a good idea to carry a mobile phone for use in an emergency, but keep it in a secure pocket and don't allow yourself to become distracted by chatting or texting as you walk or jog.

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