If you’re new to exercise, it’s hugely beneficial to be aware of the risks of injuries. Being proactive in preventing injuries can help you to make the most of your workouts and enjoy your new active lifestyle. If you’re a beginner, here are some top tips to help you steer clear of trouble.
Invest in the right kit
One of the first jobs to cross off your list before you start a new fitness regime or take up a new hobby is to make sure you have the right kit. You may need to buy clothing and footwear, as well as equipment if you’re training at home or you’re taking up sports, such as tennis or golf. It is essential to make sure that you feel comfortable when you exercise. Try clothing on before you buy it and make sure you have the right shoes for the activity. If you’re hiking, for example, you’ll need sturdy, waterproof shoes with good grip that fit you perfectly. If you’re joining the gym or a running club, you’ll need lightweight trainers or sneakers that fit your feet and enable them to breathe.
Warm up and cool down
Every workout, no matter how light or short, should include a warm-up and a cool-down. Warming up increases your heart rate, boosting oxygen flow to the muscles. Cooling down gradually brings the heart rate back down again, preventing you from feeling dizzy and reducing the risk of muscle soreness after your workout. Combine light cardio exercises with stretching for your warm-up and stretch out all your major muscle groups during the cool-down.
Look after your feet
Your feet often bear the brunt when you exercise. You may find that you get blisters or that your feet feel sore during or after exercise, especially if you’re wearing new shoes or you’re new to working out. Try to look after your feet. You don’t have to sell feet pics to want to take good care of your feet and reduce the risk of injuries. Wear well-fitted, comfortable shoes, always wear socks with trainers and boots, and wash your feet regularly. Use bandages or fabric strips to protect against blisters and let your feet recover between sessions by wearing soft slippers or going barefoot at home.
Rest and recover
It’s natural to want to try hard and achieve results when you start out on a new workout plan, but try to make sure that you give yourself time to rest and recover. Your body needs a break. If you train too hard or too frequently, the risk of injuries will increase and you may also find that your performance suffers. It’s particularly important to take a day off or switch to less intensive activities if you feel exhausted or you suspect that you may have an injury.
Sports injuries are relatively common. It’s not always possible to prevent injuries, but there are steps you can take to lower risks dramatically. Make sure you have the right kit, warm up and cool down during every session and look after your feet. Take time to rest and recharge your batteries between workouts.