Safety Tips << Tools to Help You Get Started << WOMAN Activity Tracker << womenshealth.gov

4,129 people and 385 teams are participating in the WOMAN Activity Tracker!

Here is what others are saying about the
WOMAN Activity Tracker & the 2008 WOMAN Challenge!

(View all comments and share your success!)

"I have been in the process of diagnosis with a neurological condition. I am sure I would have quit exercising quite a while ago and been easily able to justify stopping due to the fatigue that I am experiencing. Since I am part of the WOMAN Challenge, I have continued to push myself to exercise daily and keep moving. It is certainly a benefit to my mental and physical health."

Learn about other
teams in our
Team Showcase!

(View all team profiles and share your team's success!)

Name:
BBW NorthWest

Team Size:
5

Location:
Washington

"Most of us are larger women (BBW = Big Beautiful Woman), plus friends and family members. We are committed to being active, and working towards being healthier, at any size!"

Starting a physical activity program

Being physically active can help you stay healthy. But becoming active too quickly can be harmful for some people. You should talk to your doctor before you begin any physical activity program if you:

Have heart disease, had a stroke, or are at high risk for these diseases

Have diabetes or are at high risk for diabetes

Are obese (Body Mass Index of 30 or greater)

Have an injury or disability

Are older than age 50 and have not been active for some time

Are pregnant

Have a bleeding or detached retina, eye surgery, or laser treatment on your eye

Have had recent hip surgery

Preventing injury

Being physically active is safe if you take precautions. Take these steps to prevent injury:

Use safety equipment. For example, wear a helmet for bike riding or supportive shoes for walking or jogging.

Start every workout with a warm-up. Spend 5 to 10 minutes doing some easy stretches and movement, progressing to a brisk walk. Repeat these steps at the end of your workout until your heart rate returns to normal.

Drink plenty of fluids when you are physically active, even if you are not thirsty.

Use sunscreen when you are outside.

Always bend forward from the hips, not the waist. If you keep your back straight, you're probably bending the right way. If your back "humps," that's probably wrong.

Stop any activity if you feel very out of breath, dizzy, nauseous, or have pain. If your chest feels tight or painful or you feel faint or have trouble breathing, stop the activity right away and talk to your doctor.

Exercise should not hurt or make you feel really tired. You might feel some soreness, a little discomfort, or a bit weary. But you should not feel pain. In fact, in many ways, being active will probably make you feel better.

Content last updated June 25, 2008.