Exercise is an important way to remain healthy and keep your weight down. However, like anything good, too much of it is a bad thing. Also, if you do it incorrectly, you can cause more damage than good. In fact, exercising in the wrong way or follow bad habits is one of the most common reasons for broken bones and torn ligaments.
While you don’t want to give up on exercise, you will want to take steps to reduce the risk of injuries. That’s where these tips come into play. They’re all simple tips to follow that will help to protect your body to avoid injury and set you back regarding fitness and health.
You don’t need to buy extra equipment or take time out of your day. These tips are those that everyone can and should follow, whether you’re new to exercise or a veteran.
Make Sure You Always Warm Up
Whatever type of exercise you’re doing, warming up is the most important way to start your plan. You should always make sure you have time for 10-15 minutes.
Not warming up is the most common reasons for pulled or torn muscles. When your muscles and tissues are cold, your body doesn’t have its elasticised nature. Rather than stretching and returning to its original state, the muscles and tissues will overstretch harshly and tear. Think of them like a rubber band!
So, you need to help warm them up and help make them more elasticized. This will require some light jogging to raise the body temperature and stretches to help improve flexibility.
Make sure you work on the muscles that you’re going to use the most. If you’re playing soccer, you’ll need to work on the legs. If you’re swimming, you’ll want to focus on the whole body. Those who are running will need to work on the legs and the shoulders.
After your exercise, you’ll also want to cool down. This helps to prevent the buildup of lactic acid. However, it’s warm-up that is highly important for reducing the risk of injuries.
The warm-up will also help you become mentally prepared for the exercise. You’ll be more positive throughout, knowing your body is physically ready.
Strengthen Your Core and Legs
The core area is one of the most important but also one of the weakest parts of your body, especially for women. This is the area that you need to focus on the most throughout your day, even when you’re not exercising. Your core is the part that helps to prevent you from falling, will improve balance, and supports your posture.
The great thing about your core is you can work it from sitting at your desk. Pelvic floor muscles and core exercises can be carried out from a seated position and will improve your strength and flexibility when you’re exercising.
A strong body will also develop with strong legs. Your leg muscles are the largest in the body and will need to grow to support the rest of your body. As you strengthen them, you’ll find the rest of your body improves.
When your muscles are more balanced, they don’t need to compensate for weaker areas. That means the body can gain more from the workout and reduce the risk of injury.
Take a Break If You’re Tired
If you’re run down or tired, it is not the time to exercise. This is more than just feeling a little fatigued from a long day at work. You’ll feel exhausted in your muscles and your mind when your body needs a break.
One of the worst things you can do is force yourself to exercise when your body is telling you to slow down. Your immune system isn’t up to scratch, and your muscles are weak and achy. You’re not just more susceptible to injuries, but also to illnesses. Your body can’t fight off infections as well as it should.
You should also take a break if you have suffered an injury or feel pain. Even a niggle in the joints is enough to warrant at least a day’s rest. Aim for 48 hours to help improve the recovery. If you regularly find yourself in pain, you’ll want to follow the next tip.
Sleep is essential for safe and healthy exercise. If you haven’t had a good night’s sleep and you feel drained, give yourself the time to catch up. Try for a good night’s sleep the next night and then look at your routine again. Over-exercising can lead to poor sleeping patterns, and this can lead to higher stress levels. You don’t get the mental health benefits of exercise, and your immune system is affected. You’re more likely to suffer from illnesses and injuries.
Look at Your Routine Regularly
If you consistently find yourself in pain or overly tired from your routine, there’s a chance that it’s not right for you. There’s nothing wrong with taking a step back, improving your stamina and recovery time, and then increasing it when you’re ready.
Even if you don’t feel any pain or side effects, you’ll want to look at your routine regularly. This helps to make sure you’re doing the best for your body and yourself. After all, you can do yourself an injustice if you don’t push yourself a little harder or go a little faster.
It’s all about listening to your body. When you do that, you’ll reduce injuries and continue to strengthen everything, so you’re always putting yourself first.
You’ll also want to look at the people your workout with regularly. Your exercise should be beneficially physically and mentally. If your workout sessions often leave you down and not engaged, then there’s a sign that you should quit on your partner. Find a group that is supportive and will help find alternatives when you’re in pain or struggling to do something.
Speaking of supportive groups, you’ll want to look at alternative workouts when you are struggling. A personal trainer or a coach can help you develop ways to do an exercise without damaging your muscles or bones. Sometimes something as simple as switching the treadmill for the cross trainer will do you a world of good and avoid injuries and pain!
Follow a Healthy Diet
It’s not all about your exercise plan. You will also need to look at your eating plan. This will have a direct effect on the way your body reacts and recovers during and after exercise. Your diet plan can also affect the strength of your immune system, your muscle strength, and your bone health.
Opt for a diet that is packed with protein and calcium. Both affect the health of your muscles and bones. With the right nutrients, you’ll find your muscles repair quicker and your recovery time is shorter. You can do more effectively in your workouts and see more benefits afterward.
You’ll also want to eat food that will replenish the glycogen stores after your workout. The glycogen stores will deplete while you exercise because your body needs to burn the extra calories. If they’re not replenished between workouts, you will find your fatigue levels are directly affected.
This isn’t about just adding enough calories to your body. You want to make sure they’re the right calories. Eat foods that will boost your immune system and support your whole health. Fruit and vegetables are excellent, along with legumes, lean meats, and unsaturated fats. Yes, you do want fats to help with your body’s health and for your energy levels.
Don’t skip on the carbohydrates. Complex carbs from fruits, vegetables, root vegetables, and whole grains are important for the energy levels. This is where a lot of your glycogen store replenishment will come from. Carbs before a workout can give you the energy you need throughout and then you can have protein afterward to support the recovery process.
Reduce the High Impact Workouts
While high impact workouts can be beneficially for the burning of calories, they’re not beneficial for your body. You want to focus on more low impact workouts and adapt the high impact workouts as much as possible. Remember that low impact doesn’t mean it has to be low intensity. You can still up the intensity levels to get a full workout that’s good for the mind and body.
High impact workouts involve pounding on the pavement and jarring of the body. The joints wear down quicker, and you’re more likely to risk damage to the bones and muscles. You are also more likely to suffer from ailments like arthritis and cartilage issues.
Rather than working out on the treadmill or running on the road, switch for the cross-trainer workouts and switch to the grass for running outside. You can also workout in the swimming pool or opt for more yoga.
At the same time, you’ll want to change the type of workouts you regularly do. This doesn’t avoid repetitive strain injuries but will improve your workouts. You’ll find it much easier to burn fatter and gain more mentally from the workouts.
Weight training and circuits can be high intensity but low impact workouts. They will build the strength and can improve your calorie burning during and after the workout.
Have the Right Equipment
One of the best things you can do is invest in the right equipment for your workouts. This is more than just the right tennis racket or swimming costume. You want the right running shoes and clothing to keep yourself free from trip injuries, chaffing, and other potential risks.
Running shoes are often overlooked. With the right pair of sneakers, you will support your instep and avoid rolling ankle injuries and knee twists. You will also have the best support for your heals to help reduce the shock your joints take in when you jog.
Your clothing is also important. You want well-fitting clothing that will help your skin breathe but also keep you warm (especially when you’re training in the winter). Opt for high-quality material that is designed for long-term use and your type of exercise. While there is a focus on fashion, your exercise clothing needs to be suitable and comfortable.
Invest in a good quality sports bra. When you exercise, your chest area will jiggle, even if you’re a small cup. With a good sports bra, you’ll avoid damage to the breasts and the back, which can be pulled from the weight of your breasts.
Learn How to Do the Workouts Properly
Putting the strain in the wrong part of your body will lead to pulls and twinges. For example, lifting the bell bar with your back will lead to a back injury. You need to lift with your legs! When you run, you need to make sure your arms move correctly, and you don’t stretch your leg too far to pull on the hamstring. Make sure you learn how to do every exercise properly to avoid injury and make the most out of your training.
A personal trainer is one of the best ways to learn more. You only need one or two sessions. If you join a local gym, you will often find a personal training session is included, which means you can get all the keys to the exercises. The personal trainers will also be there to answer any questions that you may have about your exercises.
Don’t listen to anyone in the gym. While they are full of advice, they can be full of the wrong advice. Make sure you talk to someone who is trained in the exercises.
A personal trainer will also help you adjust the exercises if you need to. You’ll want to make sure you’re doing the exercises safely for any injury you have or if you’re pregnant. If you’re going to do some classes like yoga or Pilates, make sure they’re suitable for your exercise level and need. Pushing yourself too far too soon can lead to injury.
Prevent Injury and Make the Most of Exercises
With the above eight tips, you will find it much easier to reduce the risk of injury, while still making the most out of your workout. This will help you improve your mental and physical health while finding it easier to lose weight.
Don’t worry if you feel far too tired to work out one day. Listen to your body and fuel it properly and you’ll soon find yourself back on the exercise train. Your body knows how much you can do and will give you signs when you’re going too far.