Over half of Canadians believe that participation in physical activity leads to injuries. In addition, 42% of Canadians believe that participation leads to ongoing pain and stiffness in joints and 27% agree that physical activity makes people too muscular, according to the 1997 Physical Activity Monitor conducted by the Canadian Fitness and Lifestyle Research Institute.

In fact, becoming more active is very safe for most people. Canada's number one activity, walking, is a very safe activity. And many other activities such as line dancing, tai chi, carpet bowling and exercising to music in shallow water have little potential for injury. If you have concerns about the safety aspects of any activity, talk to a qualified instructor or consult your family doctor.

In addition to choosing the right type of activity for your physical condition, there are a few things you should do to keep the odds on your side:

• Wear the proper shoes and clothing to increase your comfort and reduce the chance of strains or injuries.
  
  
• Use proper equipment, wear protective clothing, and follow safe procedures, especially if you take up higher-risk activities. For example, if you opt for cycling, wear a bicycle helmet and obey the rules of the road.
  
  
• Do warm-ups and cool-downs to prevent muscular damage. If you participate in team sports, make sure you have built up enough strength to handle sudden, pivotal movements. Learn and use the proper techniques for each sport you participate in.

If you associate physical activity with pain and stiffness, think again. Do you do vigorous activities cold and then ache for three days? Then start slowly and gradually increase time, frequency and intensity.

Do you suffer from arthritis and think that physical activity will only make things worse? Then reconsider exercising. Recent research on osteoarthritis suggests that not exercising aggravates joint pain and stiffness by allowing muscles to grow weaker and joints to become more painful. To relieve pain and stiffness:

• exercise moderately; avoid bouncing or high-impact exercise.
  
  
• use range-of-motion exercises to relieve stiffness, restore flexibility and help with joint movement .
  
  
• strengthen your muscles, because weak muscles add to joint problems.

Steer clear of pain and injuries by choosing the right type of activity and the right intensity for your fitness level. If you're a beginner, walking is a good way to start. It is a very safe alternative to vigorous activities, it will not make you too muscular, and it is unlikely to lead to injuries or result in pain and stiffness.