Exercising might be one of the best ways to lose weight and get fit, but it comes with risks. Your chance of injury goes up if you don’t respect a few safety measures before, during, and after exercising. Fortunately, they aren’t difficult to implement and follow; you simply have to be mindful of them. Here are seven tips to keep you safe when you want to work out.
Warm Up and Cool Down
Doing stretches before exercising can help keep you limber and avoid injury in the future. It also assists in keeping you flexible, and stretching after the workout is beneficial for blood circulation. You can also cool down by doing a little walking. While it isn’t always necessary to stretch, it’s nonetheless good to incorporate ten minutes of it into your workout regimen.
Include a Friend
In the event you get hurt or need something you don’t have, an exercise companion can be invaluable. Having a partner makes it easier to stay safe as a result, besides keeping you motivated and having fun. There’s a reason classes are widely available, and letting others in on your workout experience can give you both accountability and an opportunity to connect with people on similar fitness paths.
Stay Hydrated
It’s well-known that drinking water will keep your body cool and functioning properly, but hydration also contributes to a painless, well-balanced exercise experience. Water is indeed the most important thing to drink, but you can also replenish lost electrolytes through sports drinks and fruits. Even a small amount of dehydration can make it harder for you to move, so keep tabs on your liquid intake and have some at regular intervals. The moment you feel thirsty, have a drink.
Watch Your Body
You know yourself best, and if something doesn’t feel right when you’re exercising, it’s okay to stop. While it’s normal – and often recommended – to feel some “burn,” pain is your body’s way of saying something’s wrong. If you’ve been injured before or recently, it might be wise to talk to your doctor about how safe it is to perform certain activities. Also take care not to overexert yourself with exercises that are too strenuous.
Seek Help
If you do feel that an exercise you’ve completed has had a negative effect on you, don’t fear seeing a professional about fixing it. From major to minor injuries, fractures to foot blisters, it’s not a bad idea to get the problem treated as soon as possible. This includes mental health care professionals, as your reasons and environment while exercising can have a major effect on your experience.
Watch Your Surroundings
Even when you’re in an enclosed environment with others, it pays to be aware of where you are and what others are doing. If you’re outside, make sure you have access to communication and transportation, as well as food and drink. Have IDs and bright clothing, alongside lights, if you’re somewhere dark or secluded. As with exercising with others, consider a training buddy for when you’re in potentially unsafe or unfamiliar areas.
Mind the Weather
You don’t want to go out improperly dressed for wet or cold weather, so bring jackets and dry clothes if you have to switch up your workout outfit. More importantly, if it’s hot, bring liquids and mind how much work you’re doing. Exercising in uncomfortably high heat is a quick way to get yourself sent to a hospital; extreme conditions can earn you heat exhaustion or hypothermia for all your efforts. If anything begins to feel off, take a break from the exercise.
There are many exercises that don’t require additional safety or care, but it still pays to know how to be careful no matter what activity or sport you join. Take care that you aren’t aggravating any conditions you have before taking up an exercise regimen. Once you’re ready to go, heed the safety tips above to ensure your workout sessions are as worry-free as possible.