Staying in shape is one way to keep yourself healthy. And even though staying healthy requires much more than exercise, science has proven the numerous health benefits that come along with regular exercise. But don’t be fooled, you can easily (and sometimes unknowingly) injure yourself severely, even with light to moderate exercise.
Learning how to exercise properly is the first lesson anyone who’s interested in engaging in a workout regimen needs to understand. After all, if you’re not doing the workout properly, you’ll not only be unable to reap the full benefits, but you could also inadvertently hurt yourself.
It’s been estimated that about 3.5 million injuries occur each year during exercising or engaging in sports. And though many injuries during full-contact sports contribute to this large number, most of the less severe injuries can easily be avoided with proper exercise training.
If you love working out or are thinking about starting a workout routine, the following will offer a few tips on how to keep yourself safe.
Avoiding Excess Strain
One of the more painful injuries that those who weight train can receive is a hernia. And these can occur without warning and even be so subtle that you may not know that you have one for some time. But with frequent strain, a hernia can become a serious health threat.
A hernia occurs when an organ or fatty tissues protrude through a weakened muscle wall, and these are most common in the mid to lower abdominal region. In fact, surgery is usually needed to correct a hernia, or these are also kept in place by using hernia mesh which can actually result in other complications.
Hernia mesh is typically coated with polypropylene. And serious issues including sepsis (a life-threatening blood infection) may develop if the mesh moves over time and cuts into arteries, veins, or other organs.
In order to avoid straining during lifting, the following precautions should always be taken:
- Never exceed your “safe weight” unless recommended by a personal trainer
- Always begin with a warm-up and stretching exercises
- Lift light weights and work up to heavier weights during reps
- Avoid excessive muscle contraction within the abdominal region
- Stop when you begin to feel fatigued
The older you are, the more likely you are to develop a hernia as muscle tissue becomes less dense as you age. As such, always know your limits, and only exceed them under proper supervision.
Stretching
Perhaps one of the most important pre-workout exercises to reduce inflammation or injury is stretching. And any personal trainer will tell you that without proper stretching, your risk for injury is much higher.
Stretching allows the muscles to warm up and get the blood flowing. Once the muscles have been properly stretched, you’ll find that you’ll be able to lift and move in a full range of motion much longer before fatigue begins to set in. Basically, fatigue will set in faster if you don’t properly stretch.
Stretching is also a great workout in itself and provides a few additional benefits. For example, stretching keeps your muscles and ligaments limber and flexible. And this can help when you need to bend, stoop, or twist your body even when you’re not exercising.
Additionally, when you stretch often, you’re keeping your muscles and ligaments trained to a greater range of motion. And this has proven to be helpful as you age as well.
Proper Equipment Use
Some of the worst injuries occur when an individual fails to understand how the equipment works, or uses workout equipment improperly. And though there may be many funny TikTok videos floating around that show “epic gym fails,” using workout equipment improperly can actually be life-threatening.
For example, many workout machines are made specifically for exercising certain muscle groups. And when you target the wrong muscles with these machines, this can result in severe strain or injury. As such, it’s always a good rule of thumb to read the instructions for each machine and how to use it prior to engaging in exercise.
Additionally, asking for assistance if you’re unsure how to use a machine, or asking for a spotter when lifting is going to be a wise decision.
Keeping in shape is a great way to stay fit and healthy. But you should always exercise caution when you choose to engage in any form of fitness routine. And by taking the preventative measures listed here, you’ll have a good starting point for keeping yourself safe while you work to keep yourself fit.