Moderate exercise for a healthy adult is not a problem, but for some people it can be challenging – especially if they’ve been sedentary all winter long.
When starting a new exercise routine, you should always consult your physician especially if you have any previous injuries or health conditions such as heart disease, high blood pressure, or diabetes. Together, you can formulate a plan to introduce exercise regularly into your daily activities and you’ll soon start to see the benefits – more energy and better sleep, to name a few! 4
Here are 10 tips to get you started and help you avoid injury once you get the go-ahead from your doctor.
10 tips for avoiding injuries1
- Warm up and cool down: You should spend at least 5-10 minutes stretching before and after your workout
- Start slow: Start slowly and increase your activity level gradually
- Take your time: Training too hard, too fast, can cause stress fractures, ligament injuries and sore joints and muscles
- Listen to your body: If you are tired or not feeling well, put exercise on hold until you’re feeling better
- Know your limit: If you need to stop exercising for an extended period of time, decrease your level of exercise once you’re ready to return. Lift lighter weights or do fewer repetitions or sets
- Drink lots of water: Staying hydrated is key to exercising. Make sure you drink lots of water to replenish your fluids
- Dress right: Wear the appropriate clothes and shoes designed specifically for working out
- Good form: Proper form is important for strength training. Beginners should start with no weight or very little weight to begin with
- Stay cool: Exercise in a well ventilated area. Exercising in hot, humid conditions can lead to overheating and dehydration
- Eat well: Balancing your exercise routine with a healthy diet will give you an optimal outcome