Exercise is good for you – this is something you likely know already. A daily workout can benefit both your physical health and your mental health so it’s worth making time in your busy schedule for some form of exercise each day.
However, you do need to take care of yourself. Whether you’re working out at home, in the gym, or somewhere outdoors, there is still the possibility of an accident or injury.
With this in mind, consider the following tips for workout safety. By adhering to these, you will benefit and not suffer after your daily workout.
#1: Discuss your fitness plans with your doctor
If you’re on medication or have a pre-existing health condition, you should talk to your doctor before embarking on your exercise plans. You may need to place limits on what you do, so it’s wise to seek advice before putting yourself at risk when exercising.
It’s also worth speaking to your doctor if you think your fit and well. They can check for any potential health problems that you may be unaware of and advise you accordingly. Book yourself in for a yearly check-up so they can monitor your health on a semi-regular basis.
#2: Prepare a first aid kit
In the event of a sprain, finger jam, or fall when exercising, it’s wise to be prepared for such eventualities. With a well-stocked first-aid kit, you will be in a better position to care for any ailments before they get worse.
Items in your first-aid kit should include cold packs, finger tape, triangular dressings, and washproof plasters, as just a few examples. First-aid training is advised for instruction on how and when to use the items in the first-aid kit so book yourself onto a course if one is happening locally. Of course, if pain persists after suffering an injury, you should see your doctor.
#3: Remember to warm up and cool down before and after exercising
Working out without warming up or cooling down could result in an injury so it’s wise to do a few warm-up and cool-down exercises before you begin your exercise routine.
Warm-up exercises can include:
- Knee bends
- Marching on the spot
- Shoulder rolls
- Jumping jacks
- Jump rope exercises
Cool-down exercises can include:
- Light jogging or walking
- Upper body stretch
- Knee-to-chest stretches
- Toe touches
Further examples of warm-up and cool-down exercises can be found in the article we linked you to.
#4: Pace yourself
You have probably heard of the phrase “don’t run before you can walk.” This is a term that can be applied to all kinds of situations but it’s especially worth remembering when exercising. You increase the risk of an injury if you force yourself into exercises that you aren’t prepared for so gradually work your way up in time and intensity when working out.
So, run for half a mile instead of a full mile if you’re new to running and lift smaller weights before moving onto heavier weights if you are looking to build muscle. Apply this to whatever exercise you do as not only will you prevent an injury but you will prevent the chance of fitness burnout too.
Especially when using gym equipment, you need to know what you’re doing before you start using them. If you’re lifting weights, for example, there is the chance that you could cause a muscle strain if you don’t lift them correctly, so you shouldn’t start using them without learning best practice techniques first.
As such, you might want to seek advice from a personal trainer at the gym you attend or ask for guidance from a friend who has experience using certain types of equipment. You should also read articles and watch videos online to learn more about the right posture and other techniques that you should be using when working out.
#6: Stay hydrated
You’ll be losing a lot of bodily fluid when exercising so you should top your body up with water before, during, and after exercise. Water can boost your energy levels too and prevent cramps, so as well as preventing dehydration, there are other benefits to staying hydrated.
The amount you drink will depend on how much you sweat. Bear this in mind because it’s possible to over-hydrate yourself and this could lead to health complications. Check out these hydration guidelines for some useful information.
#7: Schedule a rest day
When you over-exercise, you can become fatigued and overly sore. For these reasons, it’s wise to have a rest day when you feel you need it. You can still do a few low-intensity workouts, such as walking or slow jogging, but you should curb the temptation to do any more than this as you could be doing yourself more harm than good if you push your body beyond its limits.
So, there we have it; 7 tips for working out safely. To learn more about the importance of the points we have made, explore our site and look online for further information.