Do you want to do some exercise, but you don’t know where and how to start?
Regular physical activity is essential for achieving good health; however, there are consequences to be faced if you’re doing the wrong technique. It may lead to the risk of injuries like sprains, strains, fracture, and even death. These factors can be avoided if you follow the basic rules of exercise.
Here are some health wellness tips for safe exercise:
Assess yourself – ask yourself first; are you ready to engage in any exercise program, both physically and mentally? Seek information and advice from the experts like cardiologist, sports medicine doctors or exercise physiologists on how to exercise safely and on what type of exercise regimen would fit you. It would be better to have a thorough medical checkup before taking any exercise or sport.
Warm-up before exercise – five to ten minutes of gradual gentle exercise will warm your muscles and body temperature, preparing your body for the activity. This will help prevent any injury because when muscles are less flexible, it’s more prone to accident.
Reasons why we need to warm up:
- It enhances the blood flow in the muscles which delivers more oxygen and nutrients.
- It enhances energy-releasing reactions used during exercise and adjusts the muscles to be more flexible.
- It helps adjust your muscles for stretching and the exercise activity.
- It helps prepare your heart for a vigorous activity.
- It stimulates the neurons-to-muscles pathways to be ready for the activity.
- It prevents fatigue and stress in your muscles especially in the heart and in the lungs which occurs after a strenuous exercise without warm-up.
Exercise with your limits – don’t rush into things, slow it down, your body needs to adjust to your activity. Start an exercise regimen that is tolerable. Start from easy then increase the intensity and the duration gradually with 15–20 percent a week over time.
Listen to your body – pain is a cautionary sign that you need to stop— never neglect the pain or try to push through.
Here is a list of signs and symptoms:
· Shortness of breath
· Difficulty in breathing and wheezing
· Dizziness, headache, nausea and vomiting, and fainting
· Chest pain
· Cramps and muscle pain
· Body exhaustion and fatigue
If you feel any of these, then you need to stop and consult your doctor. Ask assistance about it, before it’s too late.
Avoid abrupt twisting movements – movements that require bending and twisting your back can cause excessive strain on your spine. In performing these movements, you need do them properly and slowly to avoid injury and complications.
Drink lots of water – every hour of exercise, we lose one and a half liters of body fluids in our system thru heat and sweat. We need to hydrate every now and then to avoid dehydration and heat stroke. Thirst is the first sign of our body that you need to drink water.
Wear supportive shoes – look for shoes that are comfortable to wear and make sure that they’re cushioned and shock absorbent to prevent muscle and joint injury.
Cool down after exercise – gradually slow down the level of activity you have rather than stopping suddenly, do some gentle stretches to prevent aches and pains afterward.
· It slowly helps return your heart rate and breathing pattern to normal.
· It prevents dizziness and fainting
· It helps remove waste products from your muscles, especially lactic acid that builds up during exercise activity.
· It helps your body, especially the muscles, move to the next session.
Photo by: FitnessTipsforLife