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take five to 10 minutes to warm up and cool down properly.

plan to start slowly and boost your activity level gradually unless you are already exercising frequently and vigorously.

be aware that training too hard or too often can cause overuse injuries like stress fractures, stiff or sore joints and muscles, and inflamed tendons and ligaments. sports prompting repetitive wear and tear on certain parts of your body — such as swimming (shoulders), jogging (knees, ankles, and feet), tennis (elbows) — are often overuse culprits, too. a mix of different kinds of activities and sufficient rest is safer.

listen to your body. hold off on exercise when you're sick or feeling very fatigued. cut back if you cannot finish an exercise session, feel faint after exercise or fatigued during the day, or suffer persistent aches and pains in joints after exercising.

if you stop exercising for a while, drop back to a lower level of exercise initially. if you're doing strength training, for example, lift lighter weights or do fewer reps or sets.

for most people, simply drinking plenty of water is sufficient. but if you're working out especially hard or doing a marathon or triathlon, choose drinks that replace fluids plus essential electrolytes.

choose clothes and shoes designed for your type of exercise. replace shoes every six months as cushioning wears out.

for strength training, good form is essential. initially use no weight, or very light weights, when learning the exercises. never sacrifice good form by hurrying to finish reps or sets, or struggling to lift heavier weights.

exercising vigorously in hot, humid conditions can lead to serious overheating and dehydration. slow your pace when the temperature rises above 70°f. on days when the thermometer is expected to reach 80°f, exercise during cooler morning or evening hours or at an air-conditioned gym. watch for signs of overheating, such as headache, dizziness, nausea, faintness, cramps, or palpitations.

dress properly for cold-weather workouts to avoid hypothermia. depending on the temperature, wear layers you can peel off as you warm up. don't forget gloves.

the years following the end of world war i were a period of deep social tensions, aggrevated by high wartime inflation. food prices more than doubled between 1915 and 1920; clothing costs more than tripled. a steel strike that began in chicago in 1919 became much more than a simple dispute between labor and management. the steel strike of 1919 became the focal point for profound social anxieties, especially fears of bolshevism.

organized labor had grown in strength during the course of the war. many unions won recognition and the 12-hour workday was abolished. an 8-hour days was instituted on war contract work and by 1919, half the country's workers had a 48-hour work week.

the war's end, however, was accompanied by labor turmoil, as labor demanded union recognition, shorter hours, and raises exceeding the inflation rate. over 4 million workers--one fifth of the nation's workforce--participated in strikes in 1919, including 365,000 steelworkers and 400,000 miners. the number of striking workers would not be matched until the depression year of 1937.

the year began with a general strike in seattle. police offers in boston went on strike, touching off several days of rioting and crime. but the most tumultuous strike took place in the steel industry. then some 350,000 steelworkers in 24 separate craft union went on strike as part of a drive by the american federation of labor to unionize the industry. from management's perspective, the steel strike represented the handiwork of radicals and professional labor agitators. the steel industry's leaders regarded the strike as a radical conspiracy to get the company to pay a 12-hour wage for eight hours' work. at a time when communists were seizing power in hungary and were staging a revolt in germany, and workers in italy were seizing factories, some industrialists feared that the steel strike was the first step toward overturning the industrial system.

the strike ended with the complete defeat of the unions. from labor's perspective, the corporations had triumphed through espionage, blacklists, and the denial of freedom of speech and assembly and through the complete unwillingness to recognize the right of collective bargaining with the workers' representatives.

during the 1920s, many of labor's gains during world war i and the progressive era were rolled back. membership in labor unions fell from 5 million to 3 million. the us supreme court outlawed picketing, overturned national child labor laws, and abolished minimum wage laws for women.