How To Exercise Safely

Image copyright Josiah Mackenzie.

Last Thursday I had an unfortunate trip to the ER. So while I’m camped out on the couch I thought I’d do a little research on exercise safety.  I want you to keep your fitness resolutions and stay safe!

  1. Warm up – Get your body prepared for your workout by doing dynamic movements. These are slow, constant movements to wake up your muscles and get the blood pumping. You don’t want to do static movement until your cool down.
  2. Dress Appropriately – You should look good while working out! Don’t just wear junky t-shirts to workout, choose something that you love it should also breathe and not snag or catch on other people or things around you.
  3. Wear the Right Shoes – Choose shoes that match your activity and keep them in good shape. Don’t forget to replace your running shoes every 300-500 miles or once a year. After time your shoes will lose form and cushion and could lead to injuries.
  4. Know Your Limits – We would all love to be able to run a marathon the first day out but it’s good to know your limits. Start small and work your way up to your goal. Speak with a doctor to giv you an idea of expectations and limitations.
  5. Listen to your body – Learn the difference between sore and pain. Pain is bad and hurts for a reason, listen to your body and stop the workout or take a few days off.
  6. Rest Days – Always work in a day or two of rest days. Your body needs time to recharge and recover.
  7. The Right Environment – You can workout at home by doing videos, routines, or running on a treadmill. However, when doing this, give yourself adequate space. Move away any furniture, distractions, family members, and pets. This is what lead to my injury, if I had more space I may not have had a fall.
  8. Cool Down – After exercising, don’t just stop and hit the showers. Work in a cool down routine with static stretches, allowing your heart rate and breath to lower. Find ideas and examples here.

Have you had any experience with exercise injuries?

Please note: I am not a medical professional, I am sharing this information to be helpful. As always, consult a doctor.



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