Exercising at home is an appealing option for anyone who does not have the time or funds to hire a personal trainer or purchase a gym membership. Exercising at home can be convenient, easy, and enjoyable. However, it can also be dangerous if you do not follow some safety principles. In this article, we’ll look at some things you can do to avoid injury while exercising at home.
First, consult with your doctor. When starting a new exercise routine, it is often a good idea to visit your physician for a wellness check or physical. A basic physical can tell you if you have any problem areas or pre-existing conditions that may affect how you exercise. For example, if you have weak knees or asthma, you may need to limit the amount of time you spend running or jogging. Your doctor should be able to offer suggestions as to what sort of exercise would be most beneficial for your body.
Second, seek out professional advice. In addition to seeing a general physician, you should also conduct some specific research on your method of exercise. Sources like health magazines, exercise blogs, and personal trainers can provide suggestions for regular routines, advice for exercising safely, and recommendations for equipment such as weights or running shoes.
Third, know your limits. When exercising alone, it is important to take the time to gradually increase your endurance and strength. Pushing yourself to do too much too quickly can lead to injuries involving overextensions, hyperventilation, or dehydration. Exercising safely involves being patient with yourself and allowing your body sufficient time to improve. According to Dr. Bright McConnell with Charleston Sports Medicine, you should also make sure to space out your workouts and leave time for your body to rest and rejuvenate between exercise sessions.
Fourth, don’t skip the warmups. Jumping straight into an intense workout without warming up is a recipe for strained muscles. It is important to take time to thoroughly warm up your body before putting it to work. An effective warmup can consist of simple activities like walking and stretching. According to chiropractor Dr. Corey Brumbaugh, a good warmup should also involve both cardio movements, such as jumping jacks or a quick jog and range of motion exercises, like squats or lunges.
Finally, take time to fuel your body properly. To avoid injury, make sure that your body is in good condition before exercising. This involves ensuring that you have enough energy to carry you through an entire work out. Before you head out on a long-distance run or begin a serious weightlifting session, remember to eat a well-balanced meal no less than two hours before you exercise. In addition to eating well, you should also hydrate before, during, and after a workout. According to the American Council on Exercise, you should drink 17-20 ounces of water two hours before exercising, 7-10 ounces of water every ten minutes while working out, and 8 ounces of water within 30 minutes of concluding your exercise session.