9 Tips for Exercising Safely

Tips for Exercising Safely

Are you a “weekend athlete?” Do you over-exercise when you work out or play recreational games? Do you want to get rid of a few extra pounds? If your answers are yes, then you are a prime candidate for a sports injury. Follow these tips to exercise safely and avoid injury.

1. Get a medical checkup before you start any exercise program. Find out if there are activities you should avoid because of your health condition. For example, swimming would be a better choice than jogging if you have knee problems.

2.  Get coaching on how to improve your skill and exercise safely. Seek advice from experts. Learn how to use exercise and sports equipment properly. If you’re a beginner, train with a certified exercise advisor.

3.  Be properly conditioned before you start any recreational sports program. Let improvements in your performance occur over time, not in a day.

4.  Warm up for 5 to 10 minutes before you start any sport or workout. Cool down afterward for 10 to 15 minutes by slowing down and stretching.

5.  Wear clothing appropriate for the activity. Wear lightweight, breathable clothes in hot weather. Wear warm, protective clothing in cold weather. Clothing that is too tight will restrict your movement and circulation.

6.  Wear safety equipment geared to your activity. For example, wear a bicycle helmet when bicycling. Roller-bladers should wear a safety helmet and guards for the wrists, elbows, and knees.

7.  Remember that overuse injuries are caused by training errors. Some examples: running too far, hitting backhands improperly while playing tennis, wearing the wrong shoes for an activity.

8.  Working out before an old injury fully heals can lead to re-injury. To test a sprained ankle, stand on the injured leg. Raise the heel five times. Resume exercise if there is no pain.

9.  Drink plenty of water before, during, and after exercising.

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