Okay, you’re ready to stop using your treadmill as something other than a clothes rack. That’s great. But keep in mind that the improper use of treadmills, ellipticals and bikes can cause serious injury.

With appropriate precautions, exercise equipment provides you with a good cardio workout, with low impact on your joints and spine.

Here are some basic, but important, recommendations:

• Make sure the machine is properly adjusted for your size and fitness level. Your machine’s instructions will explain how this is done, but it might be necessary to get advice from a fitness professional. Consider the height of seats and handlebars.
• Always warm up before and cool down after using the equipment.
• Keep a water bottle handy to keep yourself hydrated.
• Build up your workup time and difficulty level. This is especially important if you have experienced a back strain or other injury in the past. When you feel discomfort, before you feel actual pain, is the time to slow down or stop.
• Use proper footwear. Running or walking shoes in good shape are recommended.
• Keep your gaze straight ahead to avoid risk of misaligning your neck, spine and hips.

Consulting with your doctor before starting a new exercise program is particularly critical for anyone with back issues.

* Please Note: Information on this site or any recommended sites should not be used as a diagnosis or a substitute for talking with your doctor. Always talk with your doctor about diagnosis and treatment information.