In our Activity Hacks series, we talked about fun and easy activities to be incorporated into your daily routine. Being physically active provides a variety of benefits. However, it might also increase the risk of injury. It is critical to take the necessary precautions to engage in safe exercise, no matter your experience level or age. Always consult your healthcare provider before starting a new exercise routine to ensure that you can participate in the activity safely. If you have or suspect you have an underlying health condition, it is even more urgent that you speak to your healthcare provider before beginning new exercise.
In this post, we share a few important pointers to read through before any physical activity. We recommend that you familiarize yourself with the specific safety precautions for the specific activity you choose to do.
Warm up and then stretch: Warming up is different than stretching. Warming up involves doing burst of light activity that increases blood flow to your muscles. Stretching involves holding a certain position for an extended period to reduce muscle tension and soreness. Both are important in reducing risk of injury.
Warming Up:
- Warming up helps prepare your body and prevent injury.
- Take five to ten minutes to warm up before exercising.
- You can warm up by doing your planned exercise slowly before increasing the intensity gradually.
- Use your entire body. Some examples include jumping jacks, lunges, high knees, or a short jog.
- For a lighter warm activity: walk in place while gently swinging your arm or dance to a few songs.
Stretching:
- A proper stretching routine stretches out all major muscle groups (neck, shoulders, chest, trunk, lower back, hips, legs, and ankles)
- Do each stretch 2-3 times for 15-20 seconds for a total of 60 seconds of each stretch
- Remember to not overextend yourself and listen to your body’s limits while stretching
Exercise safely: Though it seems counterinitiative, you will be more successful in your physical activity goals if you start new exercises at a low intensity and gradually build your endurance and skill up to more vigorous intensities.
- Choose activities that match your fitness level and bring joy. You can always start with light and moderate exercises such as walking, dancing, or yoga. And you can slowly increase the intensity or the length of your exercise routine.
- Dress appropriately for your choice of exercise and for weather conditions. Wear proper equipment if applicable. For example, wear a helmet while biking.
- Remember to hydrate, especially in hot weather or in an intense exercise routine.
- Listen to your body. Hold off or cut back on exercising if you do not feel well.
Cool down: Cooling down is just as important as warming up
- You can cool down by walking for five minutes or stretching.
- Cooling down helps prevent muscle cramps and dizziness.
- One way to cool down is by stretching.
- Hold each stretch for 10-30 seconds.
- Listen to your body. The stretch should be strong but not painful.
What steps you take to exercise safely? Let us know by commenting below!
Resources:
https://www.cdc.gov/nccdphp/dnpa/physical/pdf/PA_Intensity_table_2_1.pdf
https://www.health.harvard.edu/staying-healthy/exercise-101-dont-skip-the-warm-up-or-cool-down
https://www.heart.org/en/healthy-living/fitness/fitness-basics/warm-up-cool-down
https://www.hss.edu/pediatrics-difference-between-stretching-warming-up.asp
https://recreation.athletics.cornell.edu/cfc-blog-warming-and-preparing-body-exercise
https://www.health.harvard.edu/staying-healthy/the-ideal-stretching-routine
