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It’s especially important to consult a doctor if you have a history of heart, bone, muscle, joint, or other medical conditions. Ask your doctor for advice on how to safely start exercising and to recommend exercises that benefit your specific condition. If you experience pain, dizziness, inability to catch your breath, or any other concerning symptoms during exercise, you should talk to a doctor. Try to drink about 2 cups (470 mL) of water before you exercise, and 1 cup (240 mL) every 15 to 20 minutes during your workout. Your body will need extra water to help your muscles work and to replace the fluids lost as you sweat.  Sports drinks can also help you replace salts and minerals lost in sweat. However, if you’re trying to lose weight, limit your consumption of sports drinks, as they contain lots of sugar and can add extra calories to your diet. It’s also wise to eat a healthy source of protein or complex carbs after exercising. Examples include fruit, nuts, a peanut butter sandwich, lean meat, cheese, whole grain crackers, or a protein bar. In general, wear clothes that won’t restrict your movement or blood flow. For some forms of exercise, like biking, you might want to wear form-fitting clothes, but they still shouldn’t be too tight. Looser workout clothes are better for strength training, brisk walking, and sports such as basketball or soccer. Make sure your clothes suit the weather. Wear short sleeves and light, breathable fabrics in hot temperatures, and wear layers if it’s cold. “No pain, no gain” is not the advice to follow. If you feel any soreness or sharp pain, stop the activity. Do your best to rest the affected area until the pain starts to subside.  If you believe you’ve injured yourself, you might be able to treat it at home. Rest, apply ice for 20 minutes every 3 to 4 hours, compress the injured area with athletic tape, and try to keep it raised around heart level. To manage pain, take over-the-counter medication, such as ibuprofen.  Seek medical attention if you hear a pop, experience severe pain, have uncontrolled bleeding, can’t move or bear weight on a joint, or if mild to moderate symptoms don’t improve within 1 to 2 weeks. When you’re out shoe shopping, look for athletic shoes with sturdy rubber soles. Good shoes shouldn’t bend in half, so hold a shoe by the toe and heel, and gently try to see if the soles resist pressure.  Shoes should fit comfortably; they shouldn’t feel tight, and your toes should reach the shoes’ tips without being constricted. Always try on both shoes of a pair when checking their fit. Go with shoes that match the activity you’re doing, such as running shoes or basketball shoes. Different activities put stress on your feet in different ways. For instance, running shoes provide the flexibility required for a proper running step, but lack the ankle support needed for tennis or basketball.
Check with your doctor before starting an exercise routine. Drink lots of water before, during, and after exercising. Choose clothes that suit your activity. Stop exercising if you experience pain. Wear athletic shoes that offer support and cushioning.