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With some gyms still closed and some parks restricted, many people have had to take measures into their own hands and workout at home. While this might seem like an easy thing to do, it isn’t without its dangers and drawbacks that can lead to injury if you are not careful.
Some of the best advice when working out at home would be to do it properly and always think about safety. Whereas at the gym, there are trained professionals to help you, but at home you might be completely alone.
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These tips might seem obvious but a surprising amount of people still don’t consider at least one of the following:
Create a safe space
Don’t overdo it
Warming up through low-intensity exercise and stretching is essential for preventing injury. Also it is important to create a safe space with enough room to exercise to help ensure a safe workout. Remember even with these ideas, biting off more than you can chew can lead to complete disaster when exercising.
Prepare the Body
There are many exercises for warming up such as lunges, squats, and gentle jogging which are designed to prepare the body for any exercise activity that is to follow. Good stretching and warmup routines can help with oxygen metabolization, joint flexibility, and preventing muscle injury.
As the body exercises, it requires more energy, and poor warm-ups or no warmups at all can lower the efficiency of oxygen in the body. Gentle exercises before an intense workout can help to prevent your joints and muscles from becoming rigid. Rigidity such as this can cause severe strain which is why physiotherapists and sports exercise professionals such as Dr. Marvell Scott always advise beginning a routine with pre-workout exercises.
Understand the Risks
There are risks that come with just about every kind of exercise. You can take better care and mitigate those risks when you understand them better. If you’re doing exercises that focus on your back and strain your spine or back muscles in some way, it might be a good idea to first discuss things with your chiropractor and listen to what advice they have to give you.
Be Hazard Aware
Accidents at home happen all the time from carelessness, not paying attention, or trying to do something indoors that should be done outdoors. While workouts are designed to make use of a lot of space, be sure they are adapted to a home environment.
First of all, you need to make sure that you have enough space. You don’t want to be halfway through a furious crunch routine only to kick the TV over! It might be necessary to rearrange some furniture if you wish to work out in a communal area like the living room. If you have it available, the best practice would really be to find a spare room or area and clear it out.
Take It Easy, For Now At Least
One of the worst things you can do when working out is trying to do more than you are actually capable of. Whether it’s running too far, attempting an advanced technique, or trying to lift more than you should, overdoing it can be extremely dangerous. I pulled a shoulder muscle back in October and am still in a little pain from that! I haven’t climbed hardly at all since that day and it’s driving me crazy! Don’t over do it! It might mess up your ability to workout in the future so do your best to prevent injuring yourself.
Not only could you, at the very least, pull a muscle (which is a lot worse than it sounds) but some people have accidentally killed themselves when trying to lift too much weight. If you are working out at home and get yourself into trouble, there might not be anyone around to help you. For the time being, until the gyms reopen it might be a good idea to actually tone down your workout until things return to normal and take it a little easier than usual.
Exercising is an important part of any healthy living routine. While working out at home be sure to warm-up properly, have a safe place to work, and be sure to prevent injuring yourself! What are your favorite tips for exercising? Let me know in the comments below.
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