By CARL HELMLE

1. Stay hydrated

Drinking enough fluids, especially water throughout the day, will help keep your muscles more flexible and reduce the risk of injury. Did you know that 70 percent of your body is comprised of water — including 83 percent of your blood, 22 percent of your bone and a whopping 75 percent of your muscle tissue? Try to get between 64 and 96 ounces of fluids per day.

2. Lift the right weight for you.

If you cannot do 12-15 slow and controlled repetitions with the dumbbells, you are currently using then the weight is probably too heavy for you. Momentum should never factor into the amount of weight we choose to use while exercising. Proper weight selection for your strength and ability level will increase the benefits you receive from exercise and reduce your risk of injury.

3. Listen to your body.

Not all exercise feels great, but it should never hurt. You should never try to push through the pain. The old saying “no pain, no gain” should never apply to your daily exercise routine. Simply put, if a particular exercise hurts then don’t do it. Water aerobics is a low-impact exercise that reduces the risk of muscle and joint injuries and can provide a greater range of motion.

4. Rest

This is in conjunction with No. 3. When we start to feel achy or sore from exercise and daily activities, it may be time to take a day off. Remember, 3-5 days per week for 30 minutes is considered the ideal amount of time to exercise. Exercising when we are tired usually leads to poor form and can increase your chance of injury. It’s better for your body and health to take a day off and rest.