How To Prevent Injuries When Working Out

January 5, 2023

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Exercise is important for maintaining physical and mental health. It keeps your body in optimum shape and releases endorphins that boost your mood and alleviate anxiety and depression. However, it's easy to get injured when working out. Statistics indicate that approximately 21.5% of people get hurt when exercising. Fortunately, you can prevent this with the right tips, including the following. 

1. Start slow

If you're new to exercise or starting a new workout routine, it's important to gradually increase your intensity and duration. This will give your body time to adapt and reduce the risk of injury. Consequently, start with activities that are easier on your body, such as walking, swimming, or yoga. Also, take a few minutes to warm up before you start your workout and cool down afterward. This way, your body will be prepared for subsequent activities. Stop and take a break if you're feeling pain or discomfort while exercising. It's important to pay attention to your body and not push yourself too hard. 

2. Wear proper clothing and shoes 

Proper workout clothes are designed to be comfortable and allow a full range of movement, helping you focus on your workout rather than being distracted by discomfort. Additionally, it can also help prevent injuries while enhancing your performance. Seeing these perks, you want to invest in the right attire if you haven't already. As a tip, factor in your specific workout activities for a more informed decision. For instance, shoes with good support and professional compression socks are great for cycling and walking, so keep this in mind. 

3. Use good form

Proper form is important for reducing the risk of injury and maximizing the benefits of your workouts. Pay attention to your posture and technique, and don't hesitate to ask a trainer or coach for help if you're unsure. You can also research your preferred workouts for more information on improving your form. 

4. Leverage proper equipment

Using the right equipment is important for preventing injuries. For example, if you are lifting weights, be sure to use weights appropriate for your level of strength, and always use a spotter if you are unsure.

5. Stay hydrated

It's important to stay hydrated while exercising, especially if you're sweating a lot. Dehydration can increase your risk of injury and impair your performance. Drink water before, during, and after your workout. Aim for at least 17 ounces (500 mL) of water 2-3 hours before exercising, 8 ounces (240 mL) of water every 15-20 minutes during your workout, and 8 ounces (240 mL) of water within 30 minutes after exercising. Fruits and vegetables like watermelon, cucumbers, and berries can help keep you hydrated, so feel free to leverage them. 

These tips can help reduce your risk of injury while working out and get the most out of your workouts, so feel free to consider them. Remember, if you're ever in doubt about your ability to complete a workout or are experiencing pain, it's always a good idea to consult a medical professional.

*contributed post*

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