Exercise Tips to Prevent Injuries
Experts share advice on how to avoid injuries when starting a new exercise routine.
Avoid Doing Too Much, Too Soon
To avoid injuries, it's important not to do too much, too soon when starting a new exercise routine. Many people make the mistake of overestimating what they can do, which can lead to injury or cause them to quit. Exercising should be seen as a long game, and it's important to start slow and gradually increase intensity and duration. Consulting with a doctor before starting any new exercise program is recommended.
Dr. Alex McDonald, a family and sports medicine physician, emphasizes that doing too much, too soon is one of the biggest mistakes he sees. He advises taking it slow and not overestimating what your body can handle. Lisa Herrington, a certified personal trainer, encourages the mindset of consistency rather than an all-or-nothing approach. Doing a little exercise every day can go a long way towards maintaining good health.
Focus on Proper Form
Using proper form is essential to prevent injuries during exercise. Whether you're using gym equipment or engaging in activities like running or cycling, good form should always be prioritized. Bad form can result in muscle strains and ligament injuries. For example, leaning on handrails or handlebars for support when fatigued is a common mistake. Instead, it's better to slow down or take a short break before continuing.
Dr. McDonald and Herrington both recommend seeking the guidance of professionals, such as personal trainers or physical therapists, to ensure you're using proper form. They can provide evaluations and help make any necessary adjustments. It's also important to remember that as your body ages, your form may need to be adapted to accommodate any changes.
Vary Your Workout Routine
Repetitive motions and overtraining can lead to fatigue and increase the risk of injuries. To prevent this, it's important to vary your workout routine. Trying new exercises, machines, or classes at the gym can help engage different muscle groups and prevent plateauing. Incorporating strength training exercises into cardiovascular routines and focusing on developing a strong core are also beneficial.
Herrington advises mixing up your routine every now and then to keep it interesting and enjoyable. This can help prevent burnout and make exercise more sustainable. Building a routine gradually is key, with a focus on increasing intensity or duration by just 10% per week. It's important to listen to your body and not push yourself too hard too quickly.
Enjoy the Journey
The ultimate goal of regular exercise is to be able to move with comfort and ease for as long as possible. It's important to choose exercises that bring you joy and make you feel good. Finding activities that you genuinely enjoy will make it easier to stick to a consistent workout routine. Remember that exercise is not just about physical health but also about improving mental well-being.
Incorporating exercise into your daily life should be a lifelong practice. By starting slow, focusing on proper form, varying your routine, and finding activities that you love, you can prevent injuries and make exercise a sustainable part of a healthy lifestyle.
