Five Tips for Exercising Safely
by Apple Healthcare in Chiropractic Care, Physical Therapy and Rehab, Podiatry, Wellness July 30, 2013
- Be aware of your body – We often push our bodies too hard and end up paying the consequences. When exercising, look for symptoms that your body is overstressed such as muscle cramps, dizziness, pain or pressure in your chest, shooting pains, or cold sweats. If any of these symptoms arise, stop immediately and let your heart rate resume its normal pace.
- Warm up – When you go from a sedentary state to a state of motion your body also adjusts; your heart rate quickens, your muscles warm, your sweat glands begin to open, and your breathing quickens. Make sure you a giving your body its best chance by taking 5-10 minutes to warm up to prepare your body for the workout ahead.
- Stay Hydrated – Water is the key to keeping all of your body parts functional. It helps to fuel your body, lubricate your muscles and joints, and flush out toxins. Before your workout plan to drink 20-30 ounces of water to prep your system. During your workout, you should be drinking an additional 8 ounces for every 15 minutes of exercise.
- Check your gear – Before every workout, make sure you have the proper clothing and shoes for your workout. Your clothing should allow you to move freely and pull sweat away from your body. Make sure you wear appropriate compression socks, braces, or other supports if your doctor has told you to do so. Your shoes should have a firm base but should also have enough spring to reduce shock. Do not wear worn out shoes for high intensity exercises such as running or basketball.
- Switch up your routine – When you do the same workout every day, your body starts to get used to the repetitive motions associated with that action. Keep your muscles guessing by changing up the way you exercise. If you have exercise equipment at home, try an interval setting. If you use weights, research different ways to strengthen your muscles.