You go to the gym to get healthier. But what you may not know is that there’s also a chance of getting sick or injured. The reality is that many hidden dangers exist in health clubs, from cold- and flu-causing viruses to risky equipment.

Fortunately, if you know the warning signs -- and how to respond -- you’ll significantly decrease your chances of health woes. Here, then, are the five worries to watch. Use these tips, and the only thing you’ll bring home from the gym is a better physique.

Gym Danger No. 1: Germs
Reality check: 73 percent of weightlifting equipment at the gym is contaminated with a cold virus, according to a study in the Clinical Journal of Sports Medicine. As if that wasn’t enough, a Journal of Athletic Training study reported that one in three people has a spreadable skin condition, such as athlete’s foot and ringworm.

• Wipe down equipment with disinfectant spray and tissues before and after use.
• Opt for vinyl or plastic gym bags, since bacteria are less apt to attach to these materials.
• Wash your hands often and/or carry antibacterial gel
• Keep your feet covered in the locker room (think: flip-flops) and use a towel as a barrier to avoid exposing your skin to any shared surfaces.
• Bring your own mat and towel (clubs often transport clean and dirty towels in the same bins).
• Cover your face with a tissue should you need to sneeze or cough.
• Cover cuts or abrasions with a bandage.
• Shower as soon as possible and wash sweaty clothes in hot water.

Gym Danger No. 2: Bad form
If your body is misaligned, you risk placing your joints in unhealthy positions. To steer clear of complications like stress fractures, torn cartilage and tendinitis, don’t be afraid to seek help. Consider hiring a qualified trainer to teach you proper form, or flag down the group instructor to give you pointers.

Also remember to warm up before exercising and stretch often. You should also pay attention to your range of motion, keeping your movements controlled and weight low, until you’ve got that exercise down pat.

Gym Danger No. 3: Too-heavy weights
More isn’t always better. At the gym, overdoing it can lead to physical injuries and mental burnout. In very rare cases, extreme overwork can lead to a dangerous condition called rhabdomyolysis, where the muscles break down and release toxins in the bloodstream. (Post-workout, if you’re feeling extremely sore, weak and fatigued; running a fever; and/or have dark-colored or blood-tinted urine, call your doctor.)

To stay safe, listen to your body and be aware of your limits. Also increase your effort gradually; don’t suddenly increase the amount of weight you’re lifting or distance you’re running.

Gym Danger No. 4: Unqualified trainer
Working with a personal trainer can help you learn how to exercise safely -- and reach your goals. Most trainers are professionals with outstanding credentials. But since there aren’t licensing requirements in the industry, virtually anyone -- including those with little experience or education -- can use the title “trainer.”

Before working with an instructor, ask about their certifications and education. Some reputable certifications: those from the American Council on Exercise (ACE), the American College of Sports Medicine (ACSM) and the National Strength and Conditioning Association (NSCA). Specialty disciplines, such as yoga and Pilates, have their own niche certifications, including ones offered by outlets like the Pilates Method Alliance and YogaFit. And all staff, regardless of what they teach, should be certified in CPR/fitness first aid and automated external defibrillator (AED).

Gym danger No. 5: Faulty equipment
Chances are hundreds of other exercisers use the same equipment at the gym -- that’s a lot of wear and tear. If you notice that a machine isn’t working as it should, or something seems amiss, stop and alert the staff immediately. You may also want to check with your health club’s management to see how often those weight machines and treadmills are maintained and assessed.

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No mom enjoys hearing her child cough, even though pediatricians often remind parents that coughing is actually a good thing: It's the body's way of keeping the lungs clear and preventing pneumonia. But that doesn't make the problem any easier for you or your child, especially when your little one can't get a good night's sleep because of a nagging cough.

Figuring out the cause of your child's cough can be tricky, says Dr. Roy Benaroch, assistant clinical professor of pediatrics at Emory University in Atlanta.

"The description of the cough is really just a starting point because different people hear slightly different things," says Benaroch."You really need to look at the cough in context of the other symptoms.”

The first question you need to ask yourself is, "How sick is my child?" says Benaroch. For instance, if your child is sucking in her ribs with every breath, breathing fast or having trouble speaking in complete sentences, these are all signs of breathing difficulties that require prompt medical attention either in the physician's office or in the emergency room, he says.

Below is a guide to deciphering and treating the most common types of cough symptoms in young children.

Cough symptom: Wet and productive, or dry and hacking

What it probably means: It's likely a cold or another upper respiratory infection, which are the most common causes of coughs in children, according to Benaroch. He adds that while the child's cough may sound productive, it usually isn't; young children generally don't cough up phlegm.

How to treat it: Plenty of fluids and a vaporizer, which adds moisture to dry air, effectively ease coughs due to colds. Parents can also administer appropriate over-the-counter cough and cold medicine based on the age of their children. If the cough is accompanied by a high fever (more than 103 F), take your child to a pediatrician to rule out pneumonia. "If the fever comes on in the middle of the night, you don't need to rush to the ER right then," says Benaroch."In this case, it's usually OK to wait until the next morning.”

Cough symptom: Wheezy

What it probably means: This is the classic chronic cough that often accompanies asthma symptoms. Oftentimes, the cough is triggered by cold air or exercise.

How to treat it: If you notice that your child is wheezing, call your doctor right away, as it might be a sign of a first asthma attack. If the wheezing is severe and your child has difficulty breathing (struggles for each breath, makes grunting noises with each breath, or cannot speak or cry due to difficulty breathing), call 911 immediately. Depending on the severity and frequency of asthma symptoms, your child may need to take asthma drugs to control the disease, treat the symptoms or do both. 

Cough symptom: Dry and tickling

What it probably means: A cough that's caused by environmental allergies, such as mold or ragweed, often originates in the upper airways, says Benaroch. "By the time kids are about 6 or so, I'll often ask them to show me where the cough is coming from. With allergy-related coughs, they'll usually point to the upper chest," he says. Other symptoms that accompany the cough include an itchy nose and frequent sneezing.

How to treat it: The best solution for managing allergies is to try to minimize exposure to known allergens. However, over-the-counter allergy medicines, such as those that contain the antihistamine loratadine, can also be helpful.

Cough symptom: Bark-like

What it probably means: If your child wakes up in the middle of the night and her cough sounds like a seal or a small dog barking, the likely culprit is croup. This common childhood infection causes swelling of the larynx and trachea, which is why children also often have a hoarse voice and make a high-pitched, squeaky sound as they inhale. The cough usually lasts three or four days; it often improves during the day and then gets worse again at night.

How to treat it: "I tell parents it's important to remain calm so that the child remains calm. As children become more anxious, they tighten their throats and that just makes the cough worse," says Benaroch. The best remedy for croup is to take your child outside if it's cold or into a steamy bathroom if the weather's warm. The cold or steamy air will help reduce swelling and ease the cough. Severe cases may require oral steroid medications. Children under the age of 2 are at a higher risk of developing breathing problems with croup, so be on the lookout for the signs of breathing difficulty listed above.

Cough symptom: Severe, violent and rapid

What it probably means: It could be whooping cough, a persistent bacterial infection of the lungs that has been increasingly prevalent across the U.S. "In school-age children, the infection can cause very severe bouts of coughing," says Benaroch. "A child may not be coughing constantly throughout the day, but he'll periodically have violent spells where he coughs so rapidly that he really doesn't get a chance to catch his breath."

The name comes from the "whoop" sound that kids make at the end of the cough as they take a big breath to try to get air into the lungs. Although babies generally don't cough, they're at the greatest risk of dying if infected with the bacteria. Until the pertussis vaccine became available in the 1950s, whooping cough was a common cause of mortality in newborns, says Benaroch, "and unfortunately it seems to be making a bit of a comeback."

A big cause for the resurgence in cases, he says, is that the pertussis vaccine given to babies doesn't offer lifelong immunity, and many preteens aren't getting the recommended pertussis booster recommended at age 11 or 12. A booster is also suggested for adults.

How to treat it: Antibiotics are essential to stop the spread of the bacteria. However, antibiotics generally don't ease symptoms or shorten the duration of the illness. If you or a family member has a persistent or severe cough, it's a good idea to avoid close contact with infants until a doctor has ruled out whooping cough.   

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You've been stuck at home with the flu for what seems like an eternity. The worst is over, but you still have some lingering sniffles, coughs and aches. Are you still contagious? Consult our guide.

The Common Cold
You’re still contagious: From one day before your first symptom to about three days after it.
You can catch the common cold from over 200 different viruses that lurk in the air and on common surfaces. You can be contagious before such telltale symptoms as sneezing, stuffy or runny nose, sore throat and coughing even begin. That means stellar hygiene is key 24/7, not just when you feel under the weather. And remember that a cold must run its course -- there is no cure for this common respiratory infection.

Seasonal Flu
You're still contagious: From one day before your first symptom to up to seven days after it.
The flu hitches rides on sneeze and cough droplets. "You're most infectious during the first three days that you're sick with the flu, because that's when you experience the most nasal secretions," says Dr. Linda Meloy, a pediatrician and professor in the division of general pediatrics at Virginia Commonwealth University Children's Medical Center in Richmond, Va. This period also usually corresponds to when your fever is highest. An antiviral medication may shorten the stretch that you're contagious, so see your doctor at the first sign of symptoms: fever, headache, muscle pain, fatigue, runny nose or sore throat.

Strep Throat
You're still contagious: From the first day of symptoms to 24 hours after you start taking antibiotics.
The streptococcal bacteria is the culprit behind the classic symptoms: sudden sore throat, pain when you swallow, fever over 101 F, swollen tonsils, swollen lymph nodes, and white or yellow spots on the back of the throat. Unlike when you have a cold or the flu, you need an antibiotic to get well, so it's crucial to visit your doctor for a strep test and a treatment plan that includes prescription antibiotics. Although you're typically not contagious after a full day on the medication, it's important to complete the entire course of treatment to eradicate the infection completely.

Bronchitis
You're still contagious: From the first day of your first symptom to up to 7 days after it.
A virus is usually to blame for this inflammation of the bronchial tubes, and the infection takes about a week to leave your system. Key symptoms include a cough that produces mucus, wheezing, low fever and chest tightness. Once in a while, bronchitis is caused by bacteria (your doctor can check), and you'll need an antibiotic to kick it.

Pneumonia
You're still contagious: From the first day of your first symptom to 24 hours after you start taking antibiotics.
This infection of the lungs is most often caused by bacteria called pneumococcus, so you won't recover until you treat it with antibiotics. The most common symptoms are cough, fever, chills, wheezing and shortness of breath. That said, in rare cases, pneumonia is caused by a virus, so medications won't wipe out the infection (and it will take about a week to stop being contagious).

Allergies
You're still contagious: Never.
Many hay fever symptoms -- sneezing, stuffy nose, headache, wheezing -- copycat the symptoms of the common cold. However, you can't spread or catch allergies, because they're not infectious illnesses, says Dr. Charles Ericsson, head of clinical infectious disease at the University of Texas Medical School in Houston. So why do you and your spouse get hay fever at the same time? Probably because you've been exposed to the same environmental triggers, such as pollen, mold and dust.

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When adults get hit with the flu, there's no mistaking it. You're feverish, your head feels stuffed up, and you ache everywhere. But with kids, the signs aren't always as easy to detect. Young children with the flu can run the whole gamut of symptoms," says Dr. Martha Snyder, a pediatrician and assistant professor of pediatrics at Duke University School of Medicine."Some children have the mildest of mild symptoms, while for others, symptoms are very severe.”

Below is your guide to spotting flu symptoms no matter what your child's age, and ways to bring relief.

Infants Under Six Months
Babies in the first six months of life are at the greatest risk of complications from the flu, says Snyder, because their immune system is not fully mature yet and their very small airway makes it easy for them to experience respiratory distress.

If your infant has a fever, call your doctor and watch for other signs of illness, such as dehydration. "When babies this age don't feel good, they usually don't want to drink," she adds. Provide plenty of water to keep an infant hydrated.

 

Children Six Months to 2 Years
Kids under the age of 2 who come down with the flu often have respiratory symptoms (cough, runny nose, sneezing), high fevers (sometimes as high as 104 F), diarrhea and vomiting."But while many kids have all of these symptoms, others may only have one," says Snyder.

Recognizing the early signs in toddlers is especially important, she says, because they can also get dangerously dehydrated very quickly. In addition, because of their smaller airways, babies can quickly progress to having wheezing and labored breath, which requires medication. Signs that a child's breathing is compromised include wheezing, fast breathing or shortness of breath, and nose flaring.

Children 2 to 4 Years
A child who can't talk yet (or can't talk well) obviously can't tell you that his body aches all over, so you need to be alert for behavioral changes, says Snyder. For instance, in many cases, children with the flu will have shaking chills and refuse to walk, because their legs are very achy.

With kids under the age of 4, you really have to watch them to see how they're acting. Respond to anything that seems out of the ordinary," adds Snyder. "Young kids often have a limp look to them. Or they're so uncomfortable they just want to be held."

Children 4 to 6
Once kids can tell you how they feel, listen for complaints similar to an adult's. But be aware that if your child is under the age of 6, oral over-the-counter cold and flu medications are not recommended. "You should never give children this age decongestants, cough suppressants and other OTC cold remedies, because of the side effects," says Snyder.

But there are other things you can do. "It's OK to give your child acetaminophen or ibuprofen for fever or pain reduction," adds Snyder. It's also safe to apply topical soothers to help relieve symptoms. And some children don't mind saline nasal sprays for stuffy noses but be careful not to use them too often (more than six times a day), since overuse can cause swelling of a child's nasal passages.

Other beneficial non-drug treatments for colds and flu include chamomile tea with honey, and a cool mist humidifier. Just be sure to use one that has a humidity gauge and to keep the level at no higher than around 50 percent to avoid a mold problem.

Children Over 6
For children over the age of 6, symptoms are essentially the same as adults'. And at this point, OTC decongestants and cough suppressants are generally safe, although they're not recommended for children with certain health conditions. For instance, if your child is taking medication for ADHD, ask your doctor before giving your kid a decongestant, since the combination of the two drugs has been shown to cause heart problems.

In addition, kids with asthma or any kind of respiratory problem should stay away from cough suppressants, says Snyder, because these products may make it harder for them to clear secretions from their lungs, which can lead to pneumonia.

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The average kid suffers through eight colds a year, which means that all parents become well versed in nursing a miserable, sniffling child back to health. That's why we turned to the experts -- real moms and dads like you -- for their go-to moves for easing symptoms, entertaining bored kids and staying sane during sick season. The next time your little one is under the weather, try using a few of these tips and tricks:

1. Find restful activities.
“To keep my 21-month-old son entertained when he's under the weather, I focus on activities he can do while seated, like puzzles, coloring books and stickers. We also work on little skills, like "pull off your sock' or "try to get your slipper on by yourself.' It sounds small, but it keeps him resting while he's occupied. I also let him watch TV and play with my iPhone or iPad: Since he's usually not allowed to do those things, it's a big treat." -- Brooke Lea Foster, parenting blogger (MommyMoi)

2. Serve up cold-fighting foods.
“I feed my kids meals that help boost their immune system and speed the healing process: foods rich in vitamin A (carrots and broccoli), vitamin C (pineapple, strawberries and OJ) and zinc (whole-grain cereal, lean meat and beans). Getting enough fluids is also crucial, so I encourage them to drink water and sip soup. My mom makes the best chicken soup, and she always drops off a batch when someone is sidelined with a cold.” -- Elisa Zied, registered dietician with a master’s degree, author of Nutrition at Your Fingertips and Feed Your Family Right!, founder/president of Zied Health Communications

3. Scrub right way.
“To prevent the spread of germs throughout the house and to yourself, instruct your kids to wash their hands regularly. Studies show that kids typically only run the water for five seconds and leave with their hands dripping wet, which isn't effective. Teach them to sing ‘Twinkle, Twinkle Little Star' or say their ABCs as the scrub up, and dry their hands thoroughly on a clean towel afterwards.

Also make sure that you do the same -- only 30 percent of adults hit the sink after coughing or sneezing! If you sometimes forget, consider leaving a bottle of alcohol-based hand sanitizer right outside of your sick child's room.” -- Harley Rotbart, M.D., professor and vice chairman of pediatrics at the University of Colorado School of Medicine and Children's Hospital of Denver, author of Germ Proof Your Kids, father of three
 

4. Ask for a hand.
"To keep my own sanity when the kids are sick, I call in the reserves! My mother-in-law lives locally, so she's a big help and a fun person to visit when the kids can't play with their buddies. I might plan an outing for the evening -- maybe a movie with girlfriends -- so I have something to look forward to after being cooped up in the house all day.

I also ask my husband for assistance. We recently had to give our 2-year-old daughter eye drops, and it was a team effort. My husband held and distracted her, while I applied the medicine and repeated the word "gentle" to calm her down. When we finished, we clapped, sang and danced, and all was forgotten in no time." -- Elizabeth Detmer, mom of two  
 

5. Provide comfort.
“During a cold, the main goal is to keep your child comfortable -- dressing in light layers and turning down the thermostat if necessary. Sometimes I'll run a cooling bath to provide some relief and, if necessary, offer ibuprofen or acetaminophen for a fever." --  Dr. Hannah Chow, pediatrician and assistant professor of pediatrics at the Stritch School of Medicine at Loyola University Chicago

6. Break out special treats.
When my two kids are sick, I bring out a goody bag that I keep for rainy days or when they've been especially good. It's usually just filled with stuff that I've picked up at sales, like activity packs, puzzles, small toys and other seasonal crafts.

In the evenings, I'll warm up apple cider, ginger tea with honey and lemon or vanilla soymilk, which is soothing. I try to cater to my kids when they're under the weather, because being sick is no fun." -- Joanne Kim, mom of two

7. Fluff an extra pillow.
“My 4-year-old has an abundance of energy, so I know he's sick when he actually slows down. To clear up his stuffy nose, I use a saline spray and prop an extra pillow under his head to help him breathe easier while he's sleeping.

I've also taught him how to sneeze into the crook of his elbow so that he doesn't spread germs. It's hard to take care of a little one when you're sick too!"
-- Holly Tillotson, mom of one

8. Freeze popsicles.
“Cold popsicles help soothe sore throats. Try making your own from drinks that also provide a dose of vitamin C, like orange juice and fresh berry smoothies.” -- Sarah Krieger, registered dietitian who holds a master’s in public health, clinical pediatric dietitian in the community education department of All Children's Hospital in St. Petersburg, Fla., and spokeswoman for the American Dietetic Association

9. Play it on repeat.
“Although it can drive me crazy, I let my kids watch their favorite movies as many times as they want. My 3-year-old daughter just had a stomach bug and watched Tangled three times over two days. I knew she was feeling better when she got up to sing and even dance a little during the song "Mother Knows Best." -- Betsy Stephens, blogger (Working for Cookies)
 

10. Bend the rules.
“My biggest advice for our own sanity as moms is to drop the demands. Let me explain: As parents, we ask our kids to do things, from the simple ‘drink your milk' to the complex ‘clean your room.' Then we have to follow through and make sure they listen to us. When kids are sick, they're less able to do as we say, because they're cranky and miserable. Any little thing can trigger a meltdown. So it makes sense to table regular requests (pick up your toys), but follow through on anything that you do ask (put the tissue in the trash can). This approach will make it easier for children to transition back to meeting your behavior expectations when they're feeling better." -- Carin Daddino, former special education teacher and mom of two

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