Exercise is super important if you want to stay healthy, but if you’re not doing it right, it can actually become dangerous. As someone new to working out, you need to learn a few strategies to avoid injuries and trauma. There are simple things you can do before and after exercise to stay safe and enjoy your workout.
Walking is one of the best ways to get some exercise, especially if you’re not in the best shape. Start slowly and steadily. Begin with a comfortable walking time or activity level and gradually increase it by 10 to 20 percent each week. This gradual increase helps your body get used to the activity before you push yourself harder.
Make sure you’re using high-quality, cushioned athletic shoes. It’s recommended to change your shoes every 300 to 500 miles to ensure you’re getting the best support.
Exercise isn’t just about pushing yourself; it’s also about using the correct form. Doing exercises slowly and consciously is more important than doing a lot of repetitions at the beginning. Poor form can lead to injuries like sprains, muscle strains, meniscus tears, tendonitis, and rotator cuff tears.
For example, squats and planks can be dangerous if not done correctly. Squats may look simple, but poor form can cause lower back strain, knee pain, and shoulder issues. If you’re unsure how to do an exercise properly, consider joining a class or hiring a personal trainer. Once you learn the basics, you can work out on your own.
Don’t forget to stretch and warm up your muscles before starting your workout. Stretching is also essential at the end of a session to keep your body flexible. Stretching keeps muscles flexible and helps ensure a full range of motion, reducing the risk of injuries. If you skip the warm-up, your muscles will be tight, increasing the chances of sprains and strains.
If you’re not familiar with stretching, it can be confusing because there are so many muscles to consider. Compound exercises and specific stretching routines can warm up your body before a workout and help it relax afterward. Proper form is crucial during stretching too, so learning from a professional is a good idea before you go solo.
In addition to stretching, consider pre and post-workout supplements. CBD is a great choice as it promotes muscle relaxation and has anti-inflammatory and pain-relief properties, which can help with soreness after intense workouts.
Staying hydrated is also key in preventing injuries. Proper hydration reduces muscle fatigue, lowering the risk of getting hurt. Drink a glass of water before starting your workout and keep sipping as needed. For athletes, electrolyte drinks can replace lost electrolytes, but for most people, good old water is enough.
Mixing up your exercise routines is also important. Doing the same exercise every day works the same muscles, which can lead to specific injuries. Try walking one day, swimming the next, and maybe joining a yoga class another time. This variety helps different muscle groups get strong and flexible, improving your overall stamina.
Listening to your body is crucial. Pushing through pain isn’t always the best idea. Ignoring pain and discomfort can lead to serious injuries. Some people think pain means they’re working out hard, but if you’re doing it right, you shouldn’t feel pain. If you don’t feel well, if the pain gets worse, or if you feel like you’re going to pass out, stop. You might be exercising incorrectly or doing something that isn’t right for you.
In summary, take it slow, use the right gear, and make sure to have fun. Exercise is beneficial if done mindfully and with awareness of your body. Learn the basics, then start experimenting and trying different activities.