If you read the iGalen blog consistently, you are well aware that we are very much pro-exercise. Healthy living entails exercising, eating properly and trying to keep stress at a minimum. But that stress level can get maxed out if you exercise improperly and injure yourself.
In today’s post, we are going to give you 12 exercise safety tips. By following these, you can have enjoyment in exercising and eliminate the potential safety risks.
Exercise Safety Tip #1: Know Your Body
“Take care of your body. It’s the only place you have to live.” Jim Rohn
This is the first key to exercise! You need to know yourself and your body. If during any exercise routine, something doesn’t seem right, by all means, stop and seek your Doctor’s opinion.
With any exercise, you may have some muscle tightness and it could ache, but if your “gut” tells you this isn’t normal, it is always wise to have medical professionals tell you their opinion.
Exercise Safety Tip #2: Always Warm Up And Cool Down
“Flexibility is crucial to my fitness. Incorporating a good warm-up and cool-down into every session decreases my chances of injury. I use both dynamic and static stretching in my training. I’ve started doing a few yoga sessions which incorporates muscle strength and flexibility.” Samantha Stosur
Before jumping into any exercise routine, it is wise to always have a proper warm up…
- Jog in place
By stretching your muscles through a proper warm up, you will avoid injury. You should do this for 5 to 8 minutes.
The same is true for the cool down stage. By doing proper cooldown, your body will not feel as it was run through a wringer. Just decrease your pace slowly and allow your heart rate and temperature to decrease.
Exercise Safety Tip #3: Start Slow And Steady
“Slow and steady wins the race.” Robert Lloyd
If you are just starting to exercise, don’t try to do things that people who have been exercising consistently do. Start with low-intensity exercises and gradually work up. And by all means, don’t over exercise because that is a perfect way to injure yourself. Set a time limit and follow it.
Exercise Safety Tip #4: Wear The Right Stuff
“Remember this, your body is your slave. It works for you.” Jack LaLanne
You don’t have to run out to your nearest sporting goods store and buy all the expensive gear. But you should have proper attire depending on the exercise.
- Running or walking shoes.
- Clothing that suits the weather. In cold weather, it is best to dress in layers so you can take stuff off. Make sure the clothing is loose enough so that you can move freely.
Exercise Safety Tip #5: Breath
“Reduce the stress levels in your life through relaxation techniques like meditation, deep breathing, and exercise. You’ll look and feel way better for it.” Suzanne Somers
Some people have a tendency to hold their breath when doing certain exercises. By doing so, you can raise your blood pressure.
Make sure you keep breathing during all exercises.
Exercise Safety Tip #6: Balance Your Exercise Activities
“The medical literature tells us that the most effective ways to reduce the risk of heart disease, cancer, stroke, diabetes, Alzheimer’s, and many more problems are through healthy diet and exercise. Our bodies have evolved to move, yet we now use the energy in oil instead of muscles to do our work.” David Suzuki
Not only will a balanced exercise system keep you from getting bored with doing the same routine, it also ensures all your body is getting the exercise it needs. Try to incorporate:
- Cardio exercises like running or walking
- Strength exercises such as weights;
- and flexibility exercises like aerobics.
Exercise Safety Tip #7: Drink Plenty Of Water
“Pure Water is the World’s First and Foremost Medicine.” Slovakian Proverb
Our bodies are made up of about 60% water. We need to maintain those water levels for good health.
When we exercise, we sweat out some of the body’s water supply. So to keep from getting dehydrated, take drinks of water often.
Make sure to carry water with you if running, biking or any other exercise activity where water is not readily available.
Exercise Safety Tip #8: Extreme Weather Should Be Avoided
“They do say now in cycling that there’s no such thing as bad weather – it’s bad clothing.” Bradley Wiggins
No matter what anyone else may tell you, exercising outside in extremely hot or extremely cold temperatures is not wise. It probably will not do you any good working out in the rain and even more so, if there is lightening.
We suggest that you have a backup indoor plan for these types of conditions.
Exercise Safety Tip #9: Know When To Take The Day Off
“When everything seems to be going against you, remember that the airplane takes off against the wind, not with it.” Henry Ford
If you are ill or you have “burnt the candle at both ends,” (overly fatigued) it is wise to just take that exercise period off.
If you try to exercise in those conditions, you usually do more harm than good.
Exercise Safety Tip #10: Tape Up
“Regularity in the hours of rising and retiring, perseverance in exercise, adaptation of dress to the variations of climate, simple and nutritious aliment and temperance in all things are necessary branches of the regimen of health.” Philip Stanhope, 4th Earl of Chesterfield
If you have an ankle, wrist or another joint that is injury prone, it is wise to use taping techniques to support it.
Tape up and enjoy your exercise plan.
Exercise Safety Tip #11: Pay Attention To Your Surroundings
“I do enjoy walking, but there’s got to be a goal at end of it. It’s one of the reasons I hate treadmills. All that jogging and going nowhere – it’s too frustrating.” Rhys Darby
It is sad that this has to be brought up, but many joggers or cyclists have been attacked, robbed or raped. You need to be aware of the people and situations around you. Jog in well-lit areas and if possible, carry pepper spray, a whistle or some other item that can help you protect yourself.
It is also wise to use a “buddy program.” Find a friend to jog or walk with. Criminals are less apt to go after 2 people.
Exercise Safety Tip #12: Form Is More Important Than Speed Or Amount
“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” John F. Kennedy
No matter what exercise you are doing, there is a proper form to get the maximum effect and to keep from injury. Thinking that more weight, faster times or more reps is the ticket to getting in shape is not the answer if your form is wrong.
Get the form perfected before you try to speed up the pace or add more reps.
If you are not sure of the proper form, just search for a trainer in that form of exercise and they will be able to explain.
Exercise is an important part of living a healthy life. Here at iGalen, we have a vision of seeing a world that is not only healthy but is also financially relaxed.
We have had testimonials of how our products have helped people live a healthy life and as for the financial side, they have found by sharing their progress, they are able to earn money to enjoy life fully.
If you are passionate about bringing you and your families health up to optimum levels, and helping other people do the same, the iGalen opportunity may be just right for you.
Let’s bring the world to a healthy standard of living.