ACCIDENTS HURT, SAFETY DOESN'T

Staying Safe and Healthy During Exercise

WHY EXERCISE

Exercise has numerous benefits that can help improve physical and mental health. Regular exercise can help reduce stress, improve cardiovascular health, strengthen muscles and bones, increase energy levels, and even help with weight loss. It can also improve sleep quality, reduce depression and anxiety, improve cognitive function, and enhance overall well-being. Exercise can even help protect against certain diseases and illnesses. With all these benefits, it's no wonder why exercise is so important for overall health and fitness.

Even though exercise does a body good, if not done correctly it can lead to injury and pain. Always take the side of caution and contact your doctor if you feel something is physically wrong.

GOOD PAIN vs BAD PAIN

GOOD PAIN, also known as delayed onset muscle soreness (DOMS), is a normal part of the muscle-building process. It is typically felt 24-48 hours after a strenuous workout and can last up to three days. This type of pain is a sign that your muscles are being challenged and growing. Good pain is a dull ache in the muscle that increases as you exercise, and then subsides after you have stopped. It is usually accompanied by a feeling of accomplishment and satisfaction.

BAD PAIN, on the other hand, is an indication that you may have pushed too hard or injured yourself. It is typically felt immediately during or after a workout and is sharp or intense in nature. If you feel bad pain, it is important to take rest, reduce the intensity of your workout, or even stop exercising altogether.

KNOWING THE DIFFERENCE

FATIGUE - Fatigue after a workout should leave you exhilarated, but not exhausted. Fatigue that lasts days means you have been excessively challenged and your muscles and energy stores are not being replenished properly. Chronic fatigue is referred to as “over-training” and is not good.

SORENESS - Soreness is common, especially for muscles that have not been exercised for long periods of time, or when you perform an exercise you are not accustomed to. Soreness typically begins within a few hours, but peaks two days after exercise. This is referred to as Delayed Onset Muscle Soreness and is normal when beginning a new fitness program.

PHYSICAL HURTS - Bad Pain is usually caused by the improper execution of an exercise. Nothing should really “Hurt”. Immediately notify a physician of any sharp or sudden pains, swelling, or any unnatural feelings in your joints or ligaments.

STEPS TO KEEPING SAFE

1. LISTEN TO YOUR BODY

Listen to Your Body is an important part of any fitness regimen. It can help you better understand the signals your body is sending you and how to adjust your workout to get the most out of it. Paying attention to your body's signals can help you recognize when to push yourself and when to rest. It can also help you differentiate between good and bad pain, so you know when to keep going and when to stop. Listening to your body can also help you identify the areas of your body that need extra attention and help you focus on those areas. Being aware of what your body needs is essential for any fitness journey.

2. WEAR PROPER CLOTHING

It is important to wear proper workout clothes when exercising. Doing so will make sure you are comfortable and safe during your workout. Choose clothes that are made from breathable fabrics like cotton or polyester, so that your body can stay cool and dry. Make sure you are wearing clothes that fit properly and don't restrict your movement. Wear shoes that are designed for the activity you are doing, such as cross-trainers for weight training or running shoes for cardio. Finally, make sure you have enough layers so you can adjust the temperature as your body warms up during your workout.

3. WARM-UP

Warming up helps to prepare the body for the workout ahead and reduce the risk of injuries. Warming up increases blood flow to muscles, which helps to improve performance and reduce fatigue. It also helps to reduce muscle stiffness and improve flexibility. Warming up can also help to reduce stress levels, which can improve focus and mental clarity during exercise. Finally, warming up helps to gradually increase the heart rate, allowing for a more gradual transition into a more vigorous workout.

4. PROCEED SENSIBLY

When starting a fitness routine, it's important to proceed sensibly. Start slow and gradually increase the intensity of your exercises over time. This will help you build strength and endurance while avoiding injury or burnout. Listen to your body and don't overdo it - rest days are important for recovery and progress. Schedule regular check-ins with a trained professional, such as a personal trainer or physical therapist, to ensure you're following a safe and effective program.

5. USE PROPER FORM

Fitness is an important part of overall health and wellbeing, which is why proper form is essential when performing exercises. Proper form helps to ensure that you are targeting the correct muscles, avoiding injury, and getting the most out of every workout. It is important to focus on proper form when performing any type of exercise, including weight lifting, cardio, and stretching. If you are unsure of how to perform an exercise correctly, it is best to seek out guidance from a certified personal trainer. With proper form you will experience improved results, increased strength, and a greater sense of wellbeing.

6. SCHEDULE REST DAYS

Rest days are an important component of a quality fitness routine. When we don't take days off from exercise, our bodies become overworked and we risk injury. Rest days give our bodies time to recover and rebuild muscle, which is necessary for improved performance and overall health. On rest days, it's important to focus on other aspects of health, such as nutrition and mental wellbeing. Taking regular rest days can help to reduce stress levels, improve sleep quality, and boost overall energy levels. Rest days can also help to prevent burnout and ensure you stay motivated and enthusiastic about your fitness journey.

7. STAY HYDRATED

Proper hydration helps to regulate your body temperature, lubricates your joints, and helps to flush out toxins. In addition, it is important to drink enough water to keep your energy levels up during a workout. It is recommended to drink at least 8 glasses of water a day, and up to 16 glasses when engaging in physical activity. To stay on top of your hydration, carry a reusable water bottle with you and ensure you are drinking throughout the day.

7. EAT HEALTHY

Eating healthy can help prevent injuries in fitness activities. Eating a balanced diet that is rich in vitamins, minerals, and proteins helps build strong muscles and bones that can better withstand stress and strain, which can reduce the risk of injury. Additionally, eating healthy can help keep your energy levels up, allowing you to work out harder and for longer periods of time. Finally, eating healthy can help improve your overall health, which can help reduce the risk of chronic injuries. To eat healthy, focus on eating plenty of fruits, vegetables, and whole grains, and limit your intake of processed foods and saturated fats.

CONCLUSION

The goal of any fitness program should include safe practices and techniques to ensure you remain injury-free. Staying safe in your fitness program includes warming up and cooling down properly, using proper technique, and having the right form for the exercise. Additionally, always use the correct equipment for the exercise and make sure to have a spotter when needed. Finally, listen to your body and don’t push yourself past your limits. With these practices in mind, you can stay safe and enjoy your fitness program.