In fact, it’s now common knowledge that sweating for an hour five times a week will reduce your risk of heart disease and other serious health issues later in life.
That being said, no activity is completely free from risk. Any training routine can lead to injuries if not performed correctly or with proper precautions.
Luckily for you, we have all the insider tips on how to stay active without putting your health at risk.
Keep reading for our eight ways to prevent injury and illness while exercising:
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The Eight Ways To Prevent Injury And Illness While Exercising
Injury prevention and safety: When you think of working out, the first thing that comes to mind is probably sore muscles and general exhaustion. However, with so many people hitting the gym these days, exercise—regardless of being on the strenuous side—has become a rather safe activity. In fact, it’s now common knowledge that sweating for an hour five times a week will reduce your risk of heart disease and other serious health issues later in life. That being said, no activity is completely free from risk. Any training routine can lead to injuries if not performed correctly or with proper precautions. Luckily for you, we have all the insider tips on how to stay active without putting your health at risk. Keep reading for our eight ways to prevent injury and illness while exercising:
Warm Up Before You Work Out
Injury prevention and safety: When your body is at rest, its muscles are in a state of hypothermia. As soon as you start to break a sweat and your muscles start to heat up, you need to warm up before you begin your exercise routine. An insufficient warm-up routine has been proven to significantly increase the risk of injury. The most common danger is to the knees since they require a lot of strength and flexibility to perform various exercises. Exercises like squats, lunges, and leg extensions require your knees to bend at an angle that can quickly lead to injury if your muscles aren’t warm enough. Not only does warming up help your knees avoid injury, it also helps your cardiovascular system and blood vessels dilate. It’s a good idea to warm up for about five minutes before your workout, especially if you plan on exercising at high intensity.
Stretch After Each Exercise Session
If you’re already struggling with enough aches and pains from your warm-up, you don’t want to push your luck by neglecting your post-workout stretch. In fact, stretching out your muscles even after an easy jog can help improve your flexibility and reduce the risk of injury. Stretching your muscles regularly has been proven to increase your range of motion, reduce your risk of injury, and strengthen your core. Stretching is also a great way to reduce both short-term and chronic pain caused by muscle, tendon, and ligament strains. Regular stretching can help you perform better, reduce sports-related injuries, and improve your overall health.
Choose The Right Type Of Exercise For You
Injury prevention and safety: Not all workouts are created equal. Some are more intense than others, which is why you have to be mindful of the type of exercise you choose. Exercises like hiking, running, cycling, swimming, and yoga are safe and beneficial for most people. Meanwhile, things like bodybuilding, powerlifting, weightlifting, competitive boxing, and gymnastics should only be done by those who really know what they’re doing. If you’re new to exercise, it’s a good idea to start off slow and work your way up to a more intense routine. This will give your body plenty of time to get used to the routine and prevent injury. If you’re looking to up the intensity of your routine, you have to be mindful of the fact that your body might not be ready for it. Excessive exercise can lead to issues, so don’t forget to check in with your doctor before you make any drastic changes.
Make Sure Your Equipment Is Safe To Use
Exercising is a great way to stay fit and healthy, but if you’re not careful, it can also lead to injury. One of the most common ways people get injured while exercising is by using faulty equipment. For example, faulty weights and mats can cause cuts and abrasions, and faulty machines can cause joint dislocations. Make sure you check every piece of equipment before you start exercising, and be mindful of any potential hazards. If you notice a machine is defective or if a weight is mislabeled, don’t use it. Not only are faulty machines and weights extremely dangerous, but they can also be a breeding ground for bacteria and other germs.
Check Your Environment Is Safe To Work Out In
The last thing you want is to be stung by bees, bitten by mosquitoes, or poisoned by spores while you’re trying to sweat out the toxins in your body. If you’re going to work out outdoors, make sure you’re doing so during the appropriate time of day. Dusk is an especially dangerous time of day since it’s when bees are most likely to sting you. Make sure you also have appropriate clothing for your chosen location. Don’t workout in shorts if you know you’ll be running through a forest. Make sure you have the right equipment, too. A flashlight is great for walking or running at night, but it’s not the best choice for a jog in the park.
Don’t Exceed Your Limits Or Push Yourself Too Hard
Injury prevention and safety: Even if you manage to avoid injury, your body might break down due to overexertion. However, you can avoid this by knowing your limitations. For example, if you have a knee injury, you shouldn’t do squats. Even if you manage to find an alternative exercise that doesn’t stress your knees, you should still scale down your routine so your body can recover from the injury. You should also keep track of the number of workouts you do per week. A general rule of thumb is to rest one day for every hour you work out. That being said, every person is different, so you should always check in with your doctor before you make any drastic changes to your routine.
Exercise is good for your body—there’s no doubt about it. It’s also a great way to relieve stress boost your mood, and improve your self-confidence. However, that doesn’t mean you should jump into it without any caution. After all, working out can be high-intensity, and it can cause nasty injuries if you’re not careful. Luckily, these eight ways to prevent injury and illness while exercising will help you stay safe while you sweat.