In a health-crazed world, the ill effects of a sedentary lifestyle are becoming clearer and clearer. With such a wide range of options, it has become easier for everyone to find a means of exercise that agrees with them. However, nearly every activity comes with the chance of an injury in some form or fashion. Here are five tips for preventing exercise related injuries.
Don’t skimp on stretching or warming up.
0 to 60 in 2.5 seconds is for sports cars, not the human body. If you’ve been sitting in an office all day and jump straight onto the treadmill for a five-mile run, you’ll regret it later. Your muscles are cold and rigid. Take a few minutes before beginning a full blown workout to stretch and get your body up to speed. A few minutes of stretching will not only let your body respond better to exercising, but also will improve your flexibility. And warming up will help your muscles get ready to take on more extensive activity than a brisk walk.
Find an instructor.
While everyone likes to think they are an expert, that’s a good way to get your body into trouble. Every kind of exercise, from yoga to weight lifting, requires specific postures and holds to be effective. If you’re breathing wrong or putting stress on the wrong body parts, not only are you missing out on the full benefits of your chosen mode of exercise, but you can also hurt yourself pretty severely.
If you go to a gym, ask about a few sessions with a personal trainer. Exercise classes are great ways to learn how to do it yourself as well. If you just aren’t comfortable with anyone else seeing you, at least set up a mirror and get a good workout video. Monitor your positioning and movements to see that they match up to the real thing.
Work out with a buddy.
Some activities are a lot safer with an extra set of hands around. If you’re lifting weights for strength training, having someone to catch the bar before it falls on your head can be more than helpful.
The further you continue in your preferred workout, the more advanced exercises will become. When you’re trying to get that backbend perfected, it’s not a bad idea to have a spotter around, not only to help with posture, but also to provide extra support while you’re getting the hang of things. Just make sure to opt for someone who is either at the same level as you or isn’t going to aggravate you with their superior abilities!
Don’t attempt what your body isn’t ready for.
If it’s been a long time since you worked out, if you’re trying something for the first time, or if you’re simply changing things up, pay attention to your body. If you’re a beginner, don’t throw yourself into the advanced classes.
It’s also important to remember that as you age, your body is going to have more trouble with some things than it did when you were young. Just because you could bench 250 pounds 30 years ago, that doesn't mean you ought to start there if you haven’t touched a weight since then. Muscles strain more easily, and things that didn’t used to pop may now. Give yourself a break, go slowly, and honestly evaluate what you are and aren’t capable of.
Give yourself a break.
One of the key aspects of exercising is allowing your body time to rest and recuperate. Seven days a week is too many to exercise, even if you’re alternating cardio and weight training. Muscles are still getting used, ripped, and rotated. So, even if it feels like you’re being lazy, take at least one day off a week so your body can repair itself from the intensity of the past few days.
