Exercise plays a crucial role in maintaining good health, but if not done correctly, it can become harmful. If you’re new to working out, it’s important to learn some strategies to prevent injuries. There are simple precautions you can take before and after exercising to ensure you stay safe and enjoy your workout.
Walking is a fantastic way to start exercising, especially if you’re not in great shape. According to the American Heart Association, walking is highly recommended. The key to starting safely is to go slow and steady. Begin with a comfortable duration or intensity, and gradually increase it by 10 to 20 percent each week. This gradual increase helps your body adapt before you push yourself further.
Using good-quality, cushioned athletic shoes is also important. It’s recommended to change your shoes every 300 to 500 miles to maintain proper support.
Exercise is not just about pushing yourself; it’s also about maintaining proper form. Doing exercises slowly and correctly is more important than doing many repetitions initially. Poor form can lead to common injuries like sprains, muscle strains, tendonitis, and even tears.
Exercises like squats and planks can be risky if not done correctly. While squats may seem simple, improper form can cause lower back strain, knee pain, and shoulder issues. If you’re unsure about your form, consider joining a class or hiring a personal trainer. Once you master the basics, you can work out on your own.
Warming up and stretching before and after workouts is essential. Stretching keeps muscles flexible, ensuring a full range of motion and reducing the risk of strains and sprains. Without proper stretching, your muscles may become tight and prone to injury. Combining compound exercises with stretching routines can help warm up your body and relax it post-workout.
Learning the correct form for stretching is just as important as for any other exercise. Getting professional guidance initially can be very beneficial.
Considering supplements like CBD can also be helpful for pre and post-workout routines. CBD promotes muscle relaxation and has anti-inflammatory properties, which can alleviate soreness after intense workouts.
Staying hydrated is crucial to reducing the risk of injuries. Proper hydration minimizes muscle fatigue, thereby lowering the chance of injuries. Drinking water before, during, and after your workout is key. For most people, drinking regular water is sufficient, but athletes might benefit from electrolyte drinks that replenish lost electrolytes from sweating.
Varying your exercise routines is important to prevent overworking the same muscle groups. Doing different types of exercise, such as walking one day, swimming the next, and then a yoga class, can help strengthen various muscles, improve overall stamina, and flexibility.
Pushing through pain isn’t always wise. Ignoring pain can lead to serious injuries. If you are exercising correctly, you shouldn’t be experiencing significant discomfort. If you do, or if the pain intensifies, stop what you’re doing. It might be a sign that the exercise is not suitable or that your form is incorrect.
In summary, take it slow, get the right gear, and enjoy yourself. Exercise should be a mindful and body-conscious activity. Learn the basics first, and once you’re comfortable, start experimenting with different types of exercises.