Activity Ratings Chart

O– Track and field is a sport that includes different kinds of running, jumping, and throwing events. People can choose the events that work best for their bodies, depending on how their joints and muscles feel. Doing track and field can help you get stronger, move more quickly, and improve your heart health.

R– Track and field is a high-impact sport, which means it can put a lot of stress on your muscles and joints. Injuries can happen from doing the same movement too much, falling, or bumping into others.

S– Because there are so many different events in track and field, it’s a good idea to talk with your doctor or healthcare provider. They can help you choose the activities that are best and safest for your body.

O– Trampolines offer a springy surface for jumping and acrobatic moves that can be backyard equipment or part of commercial trampoline parks. Trampolining or trampoline gymnastics is an activity where you jump and perform tricks on a trampoline. People do it for fun, exercise, or as a competitive sport. In competitions, athletes complete routines with flips and twists while trying to stay controlled and land safely. It helps improve balance, coordination, and strength.

R– Each year in the U.S., about 110,000 people go to the emergency room because of trampoline injuries. Many of these injuries are serious and can hurt a child’s arms, legs, collarbone, back, or neck. Head injuries, like concussions, are also common, especially when kids bump into each other. Most injuries happen from falling off, landing the wrong way, crashing into someone else, or trying risky tricks.139

S– Young children, especially toddlers and preschoolers, are most likely to get hurt on trampolines. That’s why kids under 6 should never jump on them. The American Academy of Pediatrics (AAP) says that kids of all ages should avoid trampolines. If older kids are allowed to use a trampoline, they should always follow safety rules and be supervised to reduce risk of injury. Only one person should jump at a time to prevent collisions. A grown-up should always be watching while someone is jumping. Flips and somersaults are not allowed because they can cause serious injuries to the head, neck, or back. Kids should never jump onto the trampoline from a roof or any high place. The safety net should stay zipped shut while jumping to keep everyone inside. When no one is using the trampoline, the ladder should be taken down so little kids can’t climb up alone. The trampoline should be checked often to make sure it’s in good shape, and any broken or worn-out parts like padding or the net should be replaced. It’s also important to make sure the trampoline has protective padding all the way around.140

O– Treadmills are machines with moving belts that let you walk, jog, or run without going anywhere. Some treadmills are powered by electricity, while others move when you walk on them. They can have cool features like soft tracks to protect your joints, uphill settings, and built-in workouts. Using a treadmill is a great way to keep your heart and lungs healthy.69 38 39

R– Treadmill injuries often involve slips, sprains, and strains, but more serious accidents—like friction burns, concussions, broken bones, and in rare cases, death—can also happen. At home, children and pets are especially at risk. They might try to hop on while the treadmill is running or accidentally trip the user. Kids may also play with the controls, turning the machine on and off. Injuries can occur when users lose balance getting on or off, or when the treadmill is set to a speed that’s too fast for them to handle.

S– To maximize your safety, use the emergency shut-off tether clip when available, hold handrails and set belt to .5 mph before getting on or off. Use the handrails if needed while exercising, looking forward and taking a comfortable stride. Always keep your position on the belt in the center.

O– Volleyball is a team sport that can be played just for fun or in competitions. You can play indoors, outside on a court, or even on the sand at the beach. Volleyball is a great way to exercise your arms, shoulders, and legs.

R– Even though volleyball has fewer injuries than many other sports, players can still get hurt. Some injuries happen suddenly, like when someone falls, bumps into another player, or gets hit by the ball. Other injuries happen over time from doing the same motion again and again. Because volleyball uses a lot of overhead movements—like spiking and blocking—players can hurt their shoulders. Finger and wrist injuries are also common. Some of the most frequent injuries in volleyball are ankle sprains and problems with the knee.141 142

S– To help prevent injuries while playing volleyball, it’s important to learn the right way to move and play. Using good form and proper training can keep your body safe. Wearing knee and elbow pads can protect you if you fall. Also, try not to dive for the ball, since that can lead to injuries.

O– Walking is one of the easiest ways to stay active and healthy. Whether you walk slowly or quickly, it’s a great way to get your heart pumping. You can walk indoors, outdoors, or on different types of ground. Walking fast can be just as good for your health as running. It’s also easy to fit into your day—like walking for 10 minutes after breakfast, lunch, and dinner. Walking with friends or family can be fun too! Since you get to choose how fast and where you walk, it’s a great activity for people of all ages and fitness levels.

R– Even though walking is safe for most people, injuries can still happen. These might come from tripping and falling, walking too much without rest, or from things in the environment like uneven sidewalks or slippery surfaces.

S- To stay comfortable and safe while walking, wear clothes that feel good and shoes made for walking or running. Your shoes should have a little extra space—about half an inch—between your longest toe and the front of the shoe. Avoid wearing cotton socks because they hold moisture and can cause blisters. Choose socks made from materials that keep your feet dry. When you're walking, always stay alert. If you wear earbuds or headphones, keep the volume low so you can still hear traffic and other sounds around you. Don’t text or stare at your phone while walking—keep your eyes on where you’re going. Wear light-colored or reflective clothes so drivers can see you, especially if it’s dark. If it’s hard to see, carry a flashlight or glow stick. Try to walk on sidewalks whenever you can. If there’s no sidewalk, choose streets with slower traffic and make sure drivers can see you. Pay attention to your neighborhood and notice which stores or buildings are open in the case of an emergency. It’s safer to walk on busy streets and avoid shortcuts through alleys or empty parking lots.143

O - Water polo is an intense, contact, team sport that mixes swimming, wrestling, and throwing. It’s a lot like basketball because players move quickly to score goals and play defense. There’s also a lot of action under the water, like pushing and getting into the right position.

R– Water polo players use their arms a lot, especially when getting ready to throw the ball. This can make the shoulder easy to injure. Other common injury spots include the eyes, ears, spine, hands, and wrists. Some injuries happen suddenly, like sprains, cuts, bruises, broken bones, or dislocated joints. Others happen over time from doing the same motions again and again, like throwing or kicking in the water.144

S– To help prevent injuries in water polo, players should wear protective headgear, especially the kind that covers the ears. Before the season starts, it’s also a good idea to do dry-land training. This means doing exercises on land that help with flexibility, strength, and balance. Training the arms, legs, and core muscles—and practicing water treading—can help keep players strong and safe in the water.

O– Wrestling is a sport where two people compete by grabbing, holding, and trying to control each other. The goal is to pin the other person’s shoulders to the mat or score more points by using different moves. Wrestling takes a lot of strength, quick movements, and good technique.

R– Wrestling is a high-contact sport, which means there’s a chance of getting hurt. Some injuries happen from hard hits or falls, like concussions, scrapes, bruises, or cuts on the tongue. Wrestlers can also get “cauliflower ear,” which is when the ear gets swollen from being hit too much. Skin infections can also happen from close contact. The most serious injuries usually happen to the knees and shoulders. These can take a long time to heal and sometimes need surgery. Wrestlers can also get hurt from tearing muscles, tendons, or ligaments so there is a high potential for bleeding.145

S– Wearing the right gear can help keep wrestlers safe. A special kind of headgear with a pad in the front can protect the ears from getting swollen (called cauliflower ear), reduce hits to the forehead, and even help prevent concussions. Wearing a mouthguard is also important. It protects the tongue and teeth and can also help lower the risk of a concussion. Wrestlers should wear all recommended protective gear also including kneepads, athletic support (males) and proper footwear.

O - Yoga, tai chi, and qi gong are special exercises that have been around for hundreds of years. They help your body and your mind work together. These activities use slow movements, special poses, deep breathing, and quiet thinking or meditation to help you feel better. Scientists have studied yoga and found that it can be really good for your health. Yoga can help you feel less stressed and more calm. It may help you sleep better and feel happier. Yoga can also improve your balance, which helps you move more safely. Some people find that yoga helps with pain in their neck, back, or knees. It might also help people who want to lose weight or stop smoking. Yoga can be helpful for people who feel anxious or sad. It may even help with hot flashes and other changes during menopause. For people trying to stop using harmful substances, yoga can be part of their recovery plan. People with long-term illnesses might feel better and enjoy life more when they practice yoga. Yoga can be done in many different ways. Some types are calm and relaxing, while others are more active and make you sweat. You can do yoga on a mat or with special equipment. Some people take yoga classes, and others follow along with a video at home. Yoga is great for your body. It can make you stronger and more flexible. It also helps your heart and lungs work better. But yoga isn’t just good for your body, it helps your mind too. It can lower stress, help you feel less anxious or sad, and even help with pain. People who do yoga often say it helps them feel happier and healthier overall.146 147 148

R– Yoga is usually very safe for most people. But just like with any kind of exercise, there are a few things to be careful about. There are many different styles of yoga. Some are slow and gentle, while others are more active and challenging. Hot yoga, which is done in a very warm room, has special risks. It can cause people to get too hot or become dehydrated, which means their body doesn’t have enough water. If someone has health problems, they might need to skip or change certain poses to stay safe. The most common yoga injuries are small ones, like sprains or strains. These usually happen in the knees or lower legs. Serious injuries are very rare. In fact, yoga is safer than many other types of exercise that involve jumping or running. Older adults should be extra careful when doing yoga. People over 65 are more likely to get hurt and may need to do easier poses, use extra support or go slower.149

S– To stay safe while doing yoga, it’s a good idea to start with beginner classes. A trained teacher can help you learn the right way to do the poses. You should always go at your own pace and not try to do anything that feels too hard. If a pose feels uncomfortable, it’s okay to change it to make it work better for your body. It’s also important to use the correct form so you don’t get hurt. Yoga should help you feel better, not cause pain. It’s best to practice yoga with a trained teacher. Trying to learn yoga on your own without help can lead to more injuries. If you’re just starting out, you should avoid hard poses like headstands, shoulder stands, the lotus position, and strong breathing exercises. These can be too much for beginners. Some people need to be extra careful with yoga. This includes pregnant women, older adults, and people with health problems. They should talk to their doctor and yoga teacher before starting. They might need to skip or change some poses. People with injuries, back problems, high blood pressure, balance issues, or eye problems like glaucoma may need to be especially careful.

O– Zumba® combines exercise and dance. It is a total body workout that includes a variety of fitness elements: cardiovascular training, muscle conditioning, balance and flexibility. Instructor-led classes combine high- and low-intensity interval training along with energetic music.  Zumba® now offers several types of classes designed from beginner and post-rehab level classes all the way to a high intensity bodyweight training class, Zumba® Strong.61  

R–   Zumba® is a fast-paced, dance-based workout that requires coordination and involves frequent twisting and jumping. These movements can increase the risk of injury, especially to the knees, ankles, and shoulders, particularly in less-conditioned participants or those not mindful of their physical limits. Poor body alignment, trying to keep up with others, and attending too many classes per week are common risk factors.62

S– To reduce risk, attend classes led by an experienced instructor, follow proper technique, wear appropriate footwear and modify moves for your own level if needed.