If you are starting a new program, or want to start exercising for the first time, you must take steps to stay safe. Exercising involves pushing your body out of its comfort zone, which puts you at a higher risk of injuring yourself. There may be times when you want to get your workout over and done with, or perhaps you need to rush off to work afterwards. When you rush around, it can often lead to small things being missed, like a warm-up or proper technique, and instead, lead to negative consequences. To avoid this, you need to take the time to stay safe during your workouts. Here are some top tips to help you get started.
#1 Prepare your body
You should always make time to warm up, for at least 5-10 minutes before your workout. If you don’t think you have time, it will be more beneficial for your body if you cut your workout short to include a warm-up, rather than skip the warm-up itself. A warm-up will adequately prepare your muscles to exercise safely. Without a warm-up, you risk causing yourself harm.
#2 Prepare your space
Your space should be clean and clear of any clutter. If you have equipment and belongings all over the place, you are putting yourself at risk of tripping up. This is not very safe, especially if you are going to be lifting heavyweights. Make sure your space is clutter-free. You should also ensure that all your equipment is safe to use, and well maintained. Check that all safety measures, for example, weights are properly secured, before you use them.
#3 Listen to your body
Your body is your best indicator that something may be wrong. If you are not feeling right, then it is better to pause your exercise and return when you feel better. If you overtrain or train when your body is not okay, then you are putting yourself at a higher risk of stress fractures and injuries. It can be frustrating, but it is important to be patient with yourself, or you may put yourself out of action. This is especially important if you are exercising for the first time, or returning after a break or injury.
#4 Fuel your body sufficiently
Without sufficient food and hydration, your body will be fatigued and weak. This can put you at risk of seriously injuring yourself, or making yourself unwell during a workout. Make sure you listen to your body and find a nutrition plan that works best for you. Keep yourself well hydrated before a workout, and after, and ensure that you are consuming enough food for the amount of energy you are exerting with your new exercise routine.
#5 Know what to do if you need help
It is important to know what to do if the worst-case scenario arises. Familiarise yourself with your fitness clubs emergency plan, or if you work out at home, make sure you have a method of communication if you hurt yourself. In the unfortunate event that you injure yourself, you may need to seek support. Some specialists work with different types of issues, for example, if you find yourself with a sprained ankle, you would need to search the internet for a podiatrist in my area. Alternatively, if you find yourself weak and dizzy, you may need to seek support from your doctor or nutritionist.
Keeping yourself safe while working out can ensure you can exercise effectively, and continue to boost your health and wellbeing.