2013 Critical Days of Summer, Week 10 Published Aug. 8, 2013 94th Airlift Wing Safety Office DOBBINS AIR RESERVE BASE, Ga. -- The Air Force developed the Critical Days of Summer Campaign 2013 to raise awareness of the hazards during the summer season. The campaign is aimed at helping Airmen and Defense Department civilians mitigate hazards and understand safety has a role in everything, both on- and off-duty. Week 10 focuses on fitness safety. Below are seven tips to help you stay safe and injury free while staying fit: 1. Start Slow If you are just beginning to get back into the routine of regular exercise, it is important to start slowly. You need to build up your stamina slowly and get your body accustomed to physical exertion. The majority of exercise-related injuries are a result of pushing too hard when you are just starting out. 2. Warm Up Start out slowly, and gradually pick up the pace as your body warms up. For example, if you're heading out on a 30-minute moderate walk, spend the first 5 minutes at a slower pace, then speed up to moderate. 3. Cool Down After your workout, gently stretch the main muscles you used during exercise. Hold each stretch for 12 to 15 seconds. Don't bounce. Stretch to the point just before discomfort; if the stretch is painful, you're pushing too hard. 4. Drink Water Avoid dehydration by drinking fluids before, during and after physical activity. On hot days, don't exercise in the middle of the day. Wear light-colored, loose, comfortable clothing so body heat can easily escape. 5. Use caution when exercising outdoors Wear a medic bracelet with your condition and medications listed if you have an existing medical condition. Dress appropriately for the weather/climate to prevent illness. Carry a light, and wear reflective clothing when exercising at night. Consider exercising with a buddy. Carry a phone in case of emergency and exercise in familiar areas where you know the surroundings and terrain. 6. Use caution when strength training Never hold your breath while lifting weights. This can cause you to feel lightheaded, dizzy, and lead to fainting. Never lock your joints (knee, elbow, etc.) while lifting weights. Locked joints are put under an enormous amount of stress, which may lead to injury. Always use collars on the bar when lifting weights and remember to replace weights to the proper racks so that others do not trip over them. that others do not trip over them. 7. Know the signs of overexertion Above all, be sure to know how to recognize signs that say you have done too much. Stop exercising if you experience any of the following: * Acute or chronic pain * Dizziness * Sudden headache * Swelling of the face, hands, or feet * Chest pain
