Home Working Outs: 4 Tips To Prevent Injury While Exercising

Gym Or Not, Exercising Carries A Big Risk

Thinking about working out at home? Home workouts can save time, money, and be fun. More so, there is an added sense of joy to getting in shape without fancy equipment. But whether in the gym or not, exercise carries the risk of injury. Over 460,000 exercise-related injuries happened in 2019, many without equipment. Getting in shape is the overarching goal. But can everyone avoid injury while exercising?

Avoiding injuries is possible

Persons starting an at-home workout can be highly motivated at the start. However, the right, realistic goals are a key factor in avoiding injury. Lofty goals can open the door to long-term injuries that can derail any fitness goals. If possible, consult a fitness trainer, physical therapist, or specialist before any exercise regimen. These experts can help set the tone and bring faster results. Add these 4 crucial tips to prevent injury, and working out at home will be a pleasure.

1. The warm-up and cool down

Before starting any exercise routine, warm-up and cool-down exercises are vital. These are light movements that help wake up joints and ligaments. Warm-ups help get the cardiovascular system humming while slowly raising body temperature. Cool-downs do the opposite, helping to reduce the heart rate slowly. A lack of warm-up and cool-down can shock the muscles and ligaments into action, causing severe injury. Try simple exercises like jogging, jumping jacks, or riding a stationary bike.

2. Exercise according to your fitness level

Many persons will try an online routine that promises results in a short timeframe. However, most of these plans assume some level of fitness. For persons unaccustomed to exercise, any at-home fitness program must fit the current fitness level. Then, as the person becomes stronger, the intensity, duration, and load can increase. Starting an exercise program that’s taxing on the joints and muscles can cause an injury. Patience is critical, even if the weights seem light and the intensity is low.

3. Form is everything

Exercises each have a proper stance and form. The technique is not only important to target the right muscle but to prevent injury. For example, performing a squat or deadlift without the proper form can easily cause a lower back injury. Take time to learn and practice the right form first. That may even mean completing the exercise without weights. If possible, consult a trainer or physical therapist for advice.

4. Recognize the signs of injury

No pain, no gain? Doing the right exercise with the right form will bring some discomfort. Exercise causes micro-tears in muscles. These tears are critical for muscle growth and definition during recovery. However, there is a difference between discomfort and pain. Exercises should not create sharp, acute pain, especially in the joints. If the exercise feels painful, there is an increased risk of long-term injury. Seek medical advice first before attempting the exercise again.

Enjoy working out safely

There is something motivating and enjoyable about home workouts. Exercise not only improves the body but can release endorphins and help with mental clarity. At the same time, an injury can discourage persons from exercising in the future. Therefore, following the right form and process is critical for injury prevention. Have fun exercising, but make sure to seek the right advice from a doctor or fitness professional first.