Skip to main content

Careful, Exercise Too Can Turn Sour !

Every week, all adults should be exposed to not less than 150 minutes of exercise of moderate intensity. This is according to the Centers for Disease Control and Prevention. This way, the adults can be assured of better health. More and more people are beginning to observe this routine and that is why it is also good to know or learn how to exercise safely. Ever heard of accidents during physical activity? Knowing how best to stay safe during workouts helps in averting injuries as well as other conditions that can bar you from engaging in physical activities in the future.

1. Warm-up and Stretch

Any time you want to exercise, you should consider a proper warm-up session or routine. This is essential in that you can minimize injuries. Before the physical activity, the muscles in the body are usually cold as well as inactive. Stressing muscles that have not been warmed up or stretched expose you to greater risks of injuries like strains, sprains, and also muscle tears. Begin your routine exercise with a light session of jogging in order to allow blood to flow to the major muscle groups freely. Thereafter, you can do a series of stretches focusing on these muscle groups. Be careful not to overdo it to the point of pain.

2. Proper equipment

Talk of exercise equipment and what crosses the minds of many are elliptical, free weights and treadmills. Equipment goes all the way to what you put on in the course of a workout. You must put on the right workout clothes especially the shoes. For instance, if you are intending to be on your feet for longer, like when running or jogging, ensure that you wear shoes that fit properly with enough cushioning. Put on loose-fitting clothes that allow you to make full-range movements. Make an effort and seek a fitness expert’s advice on how to use your workout equipment properly in the gym.

3. Take a lot of fluids

Dehydration is another cause of worry during physical activity. Losing a lot of body fluid in the body through sweat without immediate replenishment can cause dizziness and fatigue. Drinking plenty of fluids helps your body restore the lost water during workouts. In addition, you can take sports drinks since they usually contain electrolytes essential for replenishing the lost elements like sodium, calcium, and potassium.

4. Weather conditions

Most people prefer to get outside for their routine exercises instead of staying indoors in a gym. Outside is freer but sometimes, you end up exposing your body to extreme weather conditions. This can affect your safety. During hot weather conditions, take enough extra fluids since you will tend to sweat more. In cold weather, dress in layers and bundle up extremities so as to avoid frostbite.

Here are more tips on how to exercise safely:

  • Start slowly then gradually increase the duration as well as intensity.
  • Stop the workout if you have symptoms such as shortness of breath, nausea, light-headedness, dizziness among others.
  • Ensure that you warm up before as well as cool down after the exercise properly.
  • Do not eat as you exercise.
  • Use level and soft surfaces for the uneven and hard surfaces can easily cause foot and joint injuries. You can look out for a track, path, or grassy level field.
  • Do not go to the gym or exercise while extremely tired or unwell.
  • Use warm water to shower or bathe after the session.
  • If you are intending to exercise for a better part of the day, the alternate low intensity with high-intensity exercise to prevent fatigue and overuse injuries.

Labels

Labels:

Comments

Post a Comment

Popular posts from this blog

How To Exercise Your Brain

It is very easy to exercise your physical body and so far most of us do it regularly almost like it is required. However, some of us are not even aware that our brain needs exercise as well. It is as important as exercising the rest of the body. The brain improves as well as grows whenever it has interaction with the outside world. The human brain can adapt to a person’s life. At old age, it can even grow brand new neurons. Just like the rest of your body, you should use the brain muscle, or else you will lose it. Some of the basic activities you can engage in in order to improve the brain include the ones explained below. 1. Physical activity In order to avoid both physical and cognitive decline, it is important to participate in physical activity. There is no enough exercise when it comes to the matters of keeping the body and mind alive as well as healthy. As individuals go through various stages of life, they should vary their physical activity. For instance, if you d...
Post a Comment
Read more

7 Tips for better sleep

In order to maintain good health, it is important that one sleeps enough. Good sleep ensures that one takes rest so that they are able to wake up fresh the next day and do their work without any problems. If you get good sleep, then it will be of more benefit. But how do you ensure that you have a good night's sleep? Here are some 7 tips for better sleep which everyone needs to know:- 1. Good sleeping schedule Just like your working schedule, anyone who wants to get a good sleep must first schedule the hours on which to sleep. This will help in training your body to rest appropriately. One must have a set bedtime rest hour. 2. Employ some good bedtime routines One of the best tips to get better sleep is to use some routines. For example, before you go to bed, you can first have a soothing and soaking warm shower then read a book before retiring to bed. If you employ such routines in a room that is dark every day, then you will be separating the activities that...
Post a Comment
Read more

Easy exercises that Increase Blood Circulation

The exercises meant for increasing blood circulation in the body are designed to eliminate varicose veins, numbness as well as tingling sensations. Health Guidance recommends that you should work towards increasing your blood circulation in order to transfer nutrients as well as oxygen to other parts of the body faster. The exercises meant to boost blood circulation vary from simple leg stretches to complete body workout schedules. 1. Head and shoulder workouts These are designed specifically to help improve the flow of blood to the shoulder region as well as the neck. Begin by standing straight with the knees bent slightly and the legs apart, the width of shoulders.  Then, turn the head to your right as far as possible ensuring that your entire body stays straight ahead. Before doing the same on the other side, hold for some seconds. During the workout, try pointing the nose toward the shoulder. 2. Calf raises These exercises help in increasing the flow of blood ...
Post a Comment
Read more