Many of us boast our exercise accomplishments like badges of merit. But believe it or not, some of the trendiest workout regimens are not worthy. Really. As it so happens, certain activities can do more harm than good. 

The Department of Health and Human Services recommends at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of more hardcore aerobic activity. With these guidelines, it’s important to keep in mind that all exercise is not created equally. 

While it’s better to have an exercise regimen than to be sedentary, working out is not without its own risks. Multiple factors are involved, including your age and fitness level, as well as where and when you are getting physical activity on a regular basis. Also, the type of exercise one does may present its own set of potential problems.

According to the National Electronic Injury Surveillance System, which is overseen by the U.S. Consumer Product Safety Commission, the rate of injuries that occurred as a result of exercise or exercise were up nearly 45 percent between 2007 and 2010. 

Below is a list of some of the most common offenders. Even though exercise enthusiasts may think they’re putting their best foot forward, upon closer look, that isn’t always the case.

WALK THE WALK

Because of their vigorousness, jogging, running and competitive sports are associated with an increased risk of injury, says www.medscape.com. According to a report by FamilyDoctor.org, up to 70 percent of runners are injured annually.

If you are worried about hurting yourself from these activities, slow your roll. Switch to walking, a moderately intense physical activity, which is associated with a very low risk of musculoskeletal complications. Commonly used methods to reduce musculoskeletal injury and complications include warming up and cooling down before and after exercise, stretching, and a gradual progression in the intensity of your workout.

 

BODY MECHANICS

Even though you’re using your own body, resistance training comes with some inherent risks as well. Certain exercises are not recommended doing, ever, including those that involved fast or repetitive twisting or held movements. These activities can cause damage to the bones and muscles. Among those that earn a thumbs down -- standing toe-touches done with straight legs. This move can overstretch the lower back muscles and hamstrings. It also can stress the vertebrae, discs and muscles of the lower back and hamstrings. Find alternative stretches for the abdominal muscles, lower back muscles and hamstrings.

 Making modifications to certain exercises can help reduce injury and pain. Full squats push the knee joint past 90 degrees, whether done with or without weights. This can strain ligaments, the cartilage and muscle of the knee joint, and the lower back. Instead, perform half-squats with a 45-degree bend of the knees. Avoid doing double leg raises, which place enormous stress on the lower back. Perform the exercise one leg at a time and make sure your hips are stable. Another activity to avoid is bouncing while stretching. 

Weight training requires the cervical spine to be in a neutral position, according to www.muscleandfitness.com. The vertebrae encase the spinal cord, which receive stimuli from the brain and send them to nerves that fire the muscles. These vital processes are inhibited when the cervical spine is held in an awkward or a compromised position that can act to dull electrical current. Pulling or pushing weight with bad spinal posture is likely to lead the exercising person to the chiropractor for an adjustment.

GYM HAZARDS 

While some people prefer to exercise on their own by bicycling or running on streets, many more enjoy the exercise experience at the gym. But there are health hazards there that may put you at risk, especially with an unqualified or under-educated personal trainer, according to www.webmd.com. Some trainers aren’t certified or work with credentials from taking an online test. “Yes, that can happen,” says Sherri McMillan, spokeswoman for IDEA Health and Fitness Association. “There are people out there who call themselves personal fitness trainers and instructors with minimal, outdated or no qualifications.” 

 

McMillan recommends asking trainers about the recent workshops or conferences that they have attended to keep up with the latest information. Avoid risk to yourself by asking to see certificates and degrees of trainers, and then making sure they are current. Certifying organizations include the American Council on Exercise, the American College of Sports Medicine, and the National Strength and Conditioning Association. Specialists may have specific certificates in their field of expertise, such as those offered by the Pilates Method Alliance for Pilates instructors. 

Also ask if gym personnel are certified in CPR/fitness first aid and automated external defibrillator (AED) use. An AED is a portable electronic device used to treat sudden cardiac arrest. Make sure the staff knows the location of the first aid kit and the AED. 

Be aware of any equipment malfunction or deterioration at the gym. Machines are used daily and subject to wear and tear to the point of not working properly. Ask the staff how often the equipment is assessed and repaired. If you see something amiss or broken or frayed, speak out. If a machine is not operating correctly, stop exercising and report the malfunction.

WEATHER WOES 

Weather can play a factor in one’s exercise routine. Risk of falling on ice or snow bedeviled runners in Boston preparing in February for the Boston Marathon. Summer presents a different set of challenges for those exercising outdoors. To minimize dangers from heatstroke, avoid exercising in summer between 10 a.m. and 5 p.m. Stay well-hydrated and don’t overdo it. Symptoms of overdoing it are irritability, general discomfort, weakness, headache, nausea and cramps.

Pregnant women face their own set of risks when exercising. According to www.babycenter.com, the dangers are decreased fetal movement, dizziness, overheating, heart palpitations, swelling in the calf, vaginal bleeding, blurred vision, fainting, recurring pain in the abdomen or chest, and fluid leaking from the vagina. In all cases, consult a physician if any of these conditions occurs, as well as before starting or continuing a regimen of exercise when expecting. 

The risks of physical inactivity and a sedentary lifestyle are well-known to have a terrible impact on couch potatoes. Not moving much puts inactive people at risk for cardiovascular disease, high blood pressure, certain cancers, and feelings of anxiety and depression. 

Though it seems simple enough, don’t forget to wear the right shoes and gear for any activity you pursue. Drink lots of water during the activity. Cross-train with other sports, in part to keep up your interest in exercise and avoid boredom. Training too hard or too fast is a recipe for disaster. Build up gradually to achieve your fitness goals. Schedule one or two recovery days each week.

Avoid or modify any exercise that causes you pain or discomfort. Some activities may produce dire results, so stop and seek medical attention right away if you feel chest pain or pain in the neck or jaw accompanied by extreme breathlessness and a very rapid or irregular heartbeat, as a heart attack may be in progress.

Enjoy your exercise routine, but be mindful of the risks and take precautions to avoid pain and injury.