How To Exercise Safely

Published By Blog Breed

Regular physical activity offers a wide range of health benefits. Among other things, it reduces the risk of developing chronic diseases, relieves stress, and fosters creativity and self-assurance. Thus, it is a no-brainer to incorporate regular exercise into your wellness plan.

At the beginning of a new fitness regimen, many people put their health at risk by overdoing it. The good news is that you can keep exercise-related injuries at a safe distance by taking the following measures:

Also Read: 5 REASONS TO STUDY PUBLIC HEALTH

1. Invest In Workout Essentials

Whether you plan to work out in a gym or go for a run, you must be armed with the appropriate gear. It is not a good idea to exercise while wearing footwear like slide-on shoes or flip-flops because they can easily come off. Instead, you should look for a shoe that fits your foot snugly, offers the right arch support for your foot, and has a toe box for wiggle space.

Besides, you should also purchase quality elbow supports. This product is designed to aid in the recovery of injuries, aches, and strains. Provided a variety of elbow supports for both men and women in the market, you can easily find a long-lasting one within your budget. Other workout essentials include a mat, gym clothes, headphones, a smartwatch, a water bottle, etc.

2. Warm Up

Whether you like them or not, warm-ups have some fantastic benefits for getting your body ready for exercise. Like warming up a car on a chilly winter day, you should warm up your body before engaging in physical exercise. It will increase blood flow and relax joints, tendons, and ligaments. This means you will have a lower risk of injuring yourself or being overheated during your workout.

You should warm up with a low-intensity activity. For instance, if you are going for a run, a slow jog is a good low-intensity activity to get you warmed up. Likewise, jumping jacks are a great way to get your muscles ready for a strength training session like weightlifting or Pilates.

Some other go-to warm-up exercises include taking a short stroll, cycling a bike, performing a few pushups, or indulging in some yoga poses. Consider your warmup as an activity that induces a mild sweat. Before beginning your workout, you should ideally warm up for approximately five to ten minutes.

3. Stay Hydrated

Inadequate hydration has been linked to decreased exercise performance and an increased risk of injury. Consume water throughout your workout to prevent dehydration. Keeping your body well-hydrated will speed up your recovery time and enable you to give your best shot during the workout session.

There is no one-size-fits-all amount of water needed to stay hydrated. Exercise duration, intensity, perspiration, body size, medical condition, altitude, and climate are some of the common factors that can affect how much water you need. Therefore, it is highly advisable to consult with your healthcare provider to evaluate your specific hydration requirements.

4. Start Slow

People typically assume that they are not exercising hard enough if they are not clocking hundreds of kilometers. Well, it cannot get any further from reality.

If you have never worked out before, do not jump right into a grueling fitness schedule. A gradual increase in physical activity might help your body adjust to the new regimen. Putting too much pressure on yourself might lead to feelings of frustration, exhaustion, soreness, and a desire to binge-watch your favorite show.

According to a well-documented report, people should strive to complete at least 150 minutes of aerobic activity per week at a moderate intensity. To that, you should add two or three bouts of strength training every week.

5. Workout A Partner

In a gym, exercising by yourself is not a smart idea. You should always have a buddy or member of staff on hand. They can help you cope with an injury or medical emergency. On top of that, you will have two sets of eyes on any potential issues when you exercise with a partner.

Make sure your training partner can spot you while you engage in weightlifting. That way, they can grab the weight in case your muscles give out. People who lift barbells frequently face this problem because they dump the weight on themselves when attempting to lift more than they should.

6. Organize The Area

Many of us have recently been forced to switch from fitness classes and gym time to at-home workouts, thanks to the COVID-19 outbreak. And, like many people, you might be pleasantly surprised by how simple it is to tap into a great workout session without stepping out of your house.

But even if working out at home is pretty convenient, you still need to give some thought to how you want your training space to be organized. Not thinking things through could lead to you stumbling or falling and possibly injuring yourself along the way.

Make sure the bottom of your exercise mat has some kind of non-slip padding, especially if you engage in an activity that involves jumping. You should be concerned about more than just your immediate personal space. In all likelihood, you may even have to perform a little housekeeping or relocate a few pieces of furniture. Before beginning an exercise, it is important to ensure that the environment is clear and you have ample space.

7. Schedule A Health Examination Every Year

Keep in mind that medical diseases like heart disease and diabetes can affect anyone, even those who are physically active. Moreover, most fitness programs and gyms ask for a medical checkup to ensure that you do not have a health issue that could be exacerbated by specific types of exercise.

You should talk to your doctor about your fitness goals, more so if you already have a disease or are taking medication. Doctors are often supportive of patients who decide to increase their physical activity. If you do, however, have a specific health concern or risk, your doctor may advise you to avoid certain things or take extra precautions.

Conclusion

Regular exercise leads to a host of benefits on physical, mental, and emotional levels. But if you want to make the most of your workout, you must be well-versed in how to exercise safely otherwise it could do more harm than good. Keeping that in mind, we have put together these suggestions that have been approved by professionals so you can work out without fear.