STOP! 5 Ways to Avoid Injuries at Home
(AscendHealthy.com) – Has it been a challenge to get in a good workout lately? Since the pandemic began, many people are choosing to exercise at home. Sounds easy and convenient, right? While it may be, it also poses its own set of challenges, which may include unforeseen injuries. Here’s how to prevent them.
Personalize and Vary Your Normal Workout Regimen
Staying injury-free starts with finding ways to safely implement your normal workout routine. Miss the elliptical or weights at the gym? Now is the perfect time to dust off that old treadmill in the basement. It provides an all-inclusive cardio experience.
That old Total Gym model from 1999? It offers a way to stretch and tone your abs, but be sure that all the working parts are in order and everything is secure; otherwise, you could experience unnecessary harm.
Prepare the Area for Action
Working out in the backroom or basement? With all of that jumping and kicking, be sure to land soundly on your feet. No torn muscles or bone snaps.
To accomplish this, be sure the workout area is free of objects and toys. A clean, polished floor is aesthetically pleasing, but the slippery surface could trigger a tumble! Test the area out first and add a secure area rug or yoga mat for traction and support, if needed.
Wear the Right Gear
It’s easy to think you can roll out of bed at 7:00 a.m., grab a bottle of water and start warming up for a pre-workout. Adjust to the mindset that you need to wear exactly what you would if you were going to the gym.
The National Institutes of Health recommends comfortable fitness attire, sturdy and supportive shoes and a step tracker. Keep up the routine of safe and effective fitness wear to avoid a physical mishap.
Take Care of Yourself
Usually hit the energy bar before embarking on your morning fit fest at the gym? Now, being stuck at home can make it easy to grab a brownie for breakfast and chug a can of soda down with it.
While convenience allows some fitness buffs to splurge, try not to make it an everyday occurrence. Drink plenty of water and be sure to get the daily recommended fruits and veggies in, says Mayo Clinic. Look for healthy and tasty smoothie recipes you can make at home — but avoid bottled varieties, which can contain loads of added sugars.
Part of taking care of yourself includes adding in a rest day. While working out every day can seem like a good idea, you’re more likely to injure yourself if you never take the time to let your body rest and recover.
Warm Up and Cool Down
Diving right into exercise may not be the best idea. To avoid injuring yourself during a home workout, make time to warm up beforehand with 5-10 minutes of walking and stretching. This will help prepare your body for the upcoming exercise.
When you’re finished, it’s equally important to take the time to cool down. Take a walk. Stretch out your body. You’ll be glad you did when you avoid delayed onset muscle soreness (DOMS).
Exercising at home can be a major adjustment when you’re used to the convenience of a favorite yoga or spin class, but it is possible. With a little ingenuity and creativity, you can get your cardio in and smash those goals! Just remember to focus on keeping safety at the forefront.
~Here’s to Your Healthy Ascension
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