5 Tips to Avoid Injury When Working Out at Home
For those that had gym memberships before coronavirus, it will be a while still before you get a chance to catch up on those missed months. As we come out of the hibernation imposed by restrictions and social distancing measures, our health has to be at the forefront of our considerations.
Immunity is enhanced by physical activity. If you were a faithful attendee of your local gym before this, perhaps you’ve been wondering how you can keep up your physical health. Or perhaps you’re more concerned about over-indulging in all the snacks you stocked up on when the future was far less certain.
Whatever the reason, it’s not too late to get back on track while at home. Whether you favor running or walking outdoors, want to clear the space in your living room for aerobics, or even have exercise equipment in your own home, you should practice a few smart tips to avoid an injury now more than ever.
The following 5 tips will help you prevent injuries and keep you moving!
1. Dress appropriately
Running in place is an option if there’s nowhere else to go, but without the right footwear, you can cause damage to all the tiny bones in your feet. Additionally, if you’re just wearing socks, you could slip on your hardwood floors and wind up with a back injury that will have you laid out all summer.
2. Do a proper warm up
You might just want to get right down to it, but spending 10 to 15 minutes warming up will save you from serious injury. Your muscles need to warm up and getting the blood flowing to them will help prime them for your full workout. Do a quick jog in place, a few sets of jumping jacks, and knee lifts to get a full range of motion.
3. Stretch it out
While warm-ups get the blood circulating, stretching helps keep muscles and joints ready to go. Flexibility is key to good health so try some yoga moves to help.
4. Finish with a cool down
When you complete your main exercise whether it’s running, biking, or dancing, spend 5 to 10 minutes doing lower-intensity versions or your workout. For example, if you were running at full force, slow it down. Don’t just stop when your timer goes off. Keep moving, slowing down gradually. It’s better for your heart and helps your whole body recover. Plus, you’ll avoid sore muscles, stiffness, and injuries.
5. Finalize with a stretch
Another set of stretches is recommended once you cool down so that your supporting muscles can recover optimally. These moves can be gentle and relaxing, but they serve a greater purpose…to keep you from injuring yourself.
Need more help staying in shape and healthy at home? Our in-home personal trainers can show you how it’s done. We can also connect via live video to help you meet your goals. Contact us today to find out how!
