"267 depends on age. Youth and young adults probably can safely increase activity by small amounts every week or 2. Older adults appear to require more time to adapt to a new level of activity, in the range of 2 to 4 weeks. Level of Fitness Less fit adults are at higher risk of injury when doing a given amount of activity, compared to fitter adults. Slower rates of increase over time may reduce injury risk. This guidance applies to overweight and obese adults, as they are commonly less physically fit. Prior Experience People can use their experienc e to learn to increase physical activity over time in ways that minimize the risk of overuse injury. Generally, if an overuse injury occurred in the past with a certain rate of progression, a person should increase activity more slowly the next time. Take Appropriate Precautions Taking appropriate precautions means using the right gear and equipment, choosing safe environments in which to be active, following rules and policies, and making sensible choices about how, when, and where to be active. Use Pro tective Gear and Appropriate Equipment Using personal protective gear can reduce the frequency of injury. Personal protective gear is something worn by a person to protect a specific body part. Examples include helmets, eyewear and goggles, shin guards, el bow and knee pads, and mouth guards. Using appropriate sports equipment can also reduce risk of injury. Sports equipment refers to sport or activity - specific tools, such as balls, bats, sticks, and shoes. For the most benefit, protective equipment and gear should be: 14 The right equipment for the activity 15 Appropriately fitted 16 Appropriately maintained 17 Used consistently and correctly. Be Active in Safe Environments People can reduce their injury risks by paying attention to the places they choose to be active. To help themselves stay safe, people can look for: • Physical separation from motor vehicles, such as sidewalks, walking paths, or bike lanes; • Neighborhoods with traffic - calming measures that slow down traffic; • Places to be active that are well - lighted, whe re other people are present, and that are well - maintained (no litter, broken windows); • Shock - absorbing surfaces on playgrounds; • Well - maintained playing fields and courts without holes or obstacles; • Breakaway bases at baseball and softball fields; and • Padde d and anchored goals and goal posts at soccer and football fields."