Imagine this: You've devoted time and mental energy to getting yourself into a workout routine that provides you with 150 to 300 minutes of aerobic and strength-training exercise every week. And then in a flash, "Ow!"

You're benched because of a strain, sprain, tear, fall, or break.

The Centers for Disease Control and Prevention says that there are around 8.6 million recreation and sports-related injuries every year, and about half of them require a visit to a doctor's office or clinic.

To help prevent damage to your body, here are some smart moves:

• Loosen up before you dive into your routine. Even a brief warmup of marching in place (with thighs raised to be parallel to the floor), shoulder rolls, jumping jacks, and toe touches can offer protection from strains and tears.

• Start well-hydrated. The American Council on Exercise says to drink 17-20 ounces of water 2-3 hours before exercising and another 8 ounces during your warmup.

• Vary your workouts. Cross-training that combines walking, yoga, strength training, aerobics, balance training, and flexibility protects you from repetitive strain injuries.

• Check your form. In the gym, use mirror to look at your position and get evaluated by a trainer; indoors or outdoors, have a buddy take a video of you and have that evaluated for technique.

It’s also good to consider low-impact activities such as walking, swimming, or indoor cycling to reduce possible injuries.

And make sure your shoes offer the support and cushioning you need.