Regular exercise is good for your body and safe for most everyone. However, with any type of activity, there is a chance you can get hurt. Exercise injuries can range from strains and sprains to back pain.
With a little planning, you can prevent injury and stay safe during exercise.
Take time for a proper warm-up
Jumping straight into your run or aerobics class is a surefire way to injure yourself. Cold muscles are less pliable and more prone to tearing, which can spell disaster for your workout plans. Spend 5 to 10 minutes before your workout performing an active warm-up, meaning you keep your body moving by walking or performing dynamic stretches such as leg lifts. Slow stretches where you assume a position and hold it does not get your muscles moving enough for a proper warm-up, so avoid them if possible.
Learn proper technique
If you’re beginning a new workout regimen, take the time early on to learn proper form. This may mean working with a professional for a few sessions. Improper form, especially in weightlifting, can cause serious injuries that will cause you to halt your training. Every sport can benefit from a little expert assistance, including aspiring runners, swimmers, or tennis players. Take things slow, learn how to properly execute the moves, and your hard work will pay off down the road.
Drink plenty of water
Just like with food, exercising when improperly hydrated can lead to injury. As you exercise, you sweat, releasing not only water from your body but also electrolytes that are important for brain and body function. Try to fit in 16 ounces of water about two hours prior to a workout, then keep a bottle of water with you for sips every 15 minutes or so during exercise. Follow up your workout with another 16 ounces within two hours of finishing to replace lost fluids.
Wear a good pair of shoes with arch support
Long workouts and multiple repetitions can put stress on your joints and feet, so be sure to wear a good pair of shoes to avoid any chance of inflammation or injury. If you prefer doing high-impact exercises, it would be best to invest in a pair of running shoes with good cushioning.