Whether you are starting a new exercise program, or are already a fitness buff, here are some easy ways to prevent injuries during exercise.
#1: Get the green light. If you have existing health problems, or have never been active, it is recommended that you get a physician’s approval before starting a new exercise program. Discuss the type of activity that’s right for you and the level of intensity that’s safe. Make sure to follow up with your doctor’s recommendations and get an annual physical check up.
#2: Make goals achievable. Getting fit continues to be one of the most popular New Year’s resolutions, as well as the one people don’t follow through with. To avoid disappointment, make daily, weekly and monthly goals that are realistic and achievable. Writing goals down, and being accountable by involving a workout buddy, also helps.
#3: Start slow. Rushing into any new activity can result in sore muscles and even injuries. Make sure to warm up your body with some gentle activity, like walking and simple movements to heat up muscles in various areas of your body.
#4: Progress gradually. When progressing your exercise program, add new exercises one at a time so that you can monitor your response. When increasing intensity consider changing one component at a time: increasing repetition, increasing load or decreasing rest time.
#5: Slow down. Give yourself time at the end of your workout to perform some gentle activity and stretches to minimize post workout soreness.
#6: Mix it up. Doing the same exercise routine every day doesn’t give muscles any time to recover. Try to vary your workout throughout the week to not only give your body some time to rest, but to also optimize your overall results. Consider a variety of exercises that work on muscular strength, endurance, flexibility and cardiovascular conditioning for a balanced fitness program.
#7: Dress the part. Make sure you are wearing the appropriate clothing and footwear for the activity you are doing.
#8: Fuel up! Proper nutrition and hydration, both before and after activity, will help with both stamina and overall recovery.
#9: Be aware. While a mild level of discomfort is normal, particularly when starting a new activity, sharp and ongoing pain is not. If you are experiencing acute problems, make sure to stop and seek prompt medical attention.
