According to the Consumer Product Safety Commission, approximately 1,500 people visited emergency rooms last year with exercise-related injuries, but the agency suggested that many are unreported and the real tally may be as high as 50,000. While we know that regular workouts can help prevent heart disease, stroke, diabetes, cancer, and obesity, it's important to know how to reap the benefits and without suffering the potential risks of injuries.

Injuries can occur even with the gentlest forms of exercise — not only weight training or hard-core aerobics. For example, in one year there were 7,369 yoga-related injuries treated in doctors' offices, clinics, and emergency rooms. But instead of using these statistics as an excuse to stay on the couch until spring, here are some suggestions on how to develop safe and smart exercise habits:

1. Find a qualified trainer. This is an excellent way to embark upon your workout program. He or she can teach you correct form when using gym equipment and encourage you to develop a regular routine.
2. Take one step at a time. It's important to start slowly and build your workouts gradually so that you don't burn out or suffer an overuse injury. Begin by walking a mile or two and as you get stronger, increase your intensity.
3. Warm up. Dr. Mehmet Oz says on DoctorOz.com, "Before beginning any exercise, warm up your muscles to prevent injury. Remember that your muscles are like spaghetti strands, and they are most pliable when they are warm and more injury prone when they are not. A good rule is to do the same exercise you will be doing but at a slower pace or with lower weight."
4. Stretch properly. Stretching increases flexibility, reduces muscle tension, improves circulation, and can help prevent injuries if you do it right on a regular basis. Experts recommend stretching before and after a workout.
5. Be realistic. Don't expect to run a marathon right away. Getting into shape takes time, so give yourself realistic goals, starting out with an exercise program twice a week and then increasing the frequency and intensity as you get into shape.
6. Wear the proper gear. Make sure that your clothing, especially footwear, is appropriate for your activity. If you are a runner, buy the best shoes possible to protect your knees and joints. Wear non-restrictive clothing to encourage a wide range of motion for weight training and yoga. Bikers should invest in high-quality helmets and other protective gear.
7. Always listen to your body. Ignore the old adage, "No pain, no gain." David H. Williams, a professional fitness trainer at Cooper Fitness Center, says if that is your motto, you are setting yourself up for serious injury. "There is a difference between discomfort and pain. Pain is a symptom of injury," he says. And Chris Kolba, PT, a therapist at the Ohio State University Wexner Medical Center, says it's time to take a break from your exercise program if you feel prolonged soreness, fatigue or loss of motivation.
8. Vary your workout. Variety truly is the spice of life, especially when it comes to fitness. Varying your workouts gives different muscle groups a chance to recover and ensures they don't become weak and prone to overuse injuries. According to acefitness.org, trying new disciplines also helps eliminate boredom and improves training results.