According to the Centers for Disease Control and Prevention, all adults should get at least 150 minutes of moderate-intensity exercise every week to maintain good health. But knowing how to exercise safely is almost as important as figuring out what exercises to do. Knowing how to stay safe while exercising will help you avoid injuries or other conditions that could prevent you from exercising in the future.
Warm Up and Stretch
A proper warm-up routine is essential for safety. Before exercise, your muscles are cold and relatively inactive. Putting stress on an muscle that hasn't been stretched or warmed up puts you at risk for injuries such as sprains, strains and muscle tears.
Start your exercise routine with a light jog to get the blood flowing to your major muscle groups. Then go through a series of stretches that focus on those groups. Don't stretch to the point of pain.
Use Proper Equipment
Exercise equipment doesn't just mean treadmills, ellipticals and free weights. It also means the equipment you wear on your body, like workout clothing and especially your shoes. If you're going to be on your feet for a long period, such as when jogging or running, wear properly fitting shoes with plenty of cushioning. Wear loose-fitting clothing that will allow a full range of movement but that won't get caught in workout machine. Consult a fitness expert for how to properly use workout equipment in your gym, or talk to the manufacturer for information on your home gym equipment's proper use.
Drink Fluids
Drinking fluids helps restore the water in your system lost during exercise and prevents dehydration, which can cause fatigue and dizziness. Also consider drinking sports drinks, which contain essential electrolytes like potassium, sodium and calcium to help replenish the ones lost through sweating.
Consider Your Conditions
Many people like to get outdoors to do their exercise rather than being stuck indoors in the gym. But when you work out outside, you're putting yourself at the mercy of extreme weather conditions. During hot weather, drink extra fluids to replace the extra sweat. Dress in layers in cold weather and bundle up your extremities to avoid frostbite.
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