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How to Prevent Injuries during At-Home Workouts

While the lockdown across the world has been relaxed a little, and shops and restaurants are opening under strict SOPs. But gymnasiums still seem to be the last places to open. The reasons are pretty obvious. Gyms are usually not very spacious, and social distancing is hard to follow.

For fitness freaks and even those who didn’t regularly workout much before, an at-home workout is becoming essential because of the long desk hours. However, not all of us own a nice outdoor, yard, or a quarantined space to workout. Most of us have to rely on our living room with tons of distractions around.

However, taking proper safety measures is important. I have cleared some space in my bedroom and I rely on a fitness channel on one of my Spectrum cable packages for my daily workout regimen. To sidestep potential mishaps and injuries, here are some important safety tips. Take notes!

Clear Some Space

While working out, you spread your arms, legs, spin at 360-degrees, and so on. And you don’t want to bump into the bed, tables, or sofas and trip and fall. Therefore, make sure you clear some space for these movements while remaining safe.

Also, don’t forget to check any books, kids’ toys, weights, and anything that can get into your way and make you fall. If you have other members in the family, who work out regularly, it’s best to dedicate a room for it. Clear out space once and for all.

Always Warm Up Before Working Out

It’s ridiculous how so many people jump straight to an extraneous treadmill run or weight training. They don’t bother to stretch or warm up their muscles. And doing so can expose you to the risks of injuries if you happen to twist or overextend your joints in the wrong way.

And no, it doesn’t have anything to do with your excellent shape or fitness. Your tendons and muscles are stiff and need to warm up before indulging in full-fledged exercise. Consider this the workout decorum. A proper warm-up including stretching and walking will help you prevent strains and injuries.

Start Slowly, Increase Gradually

Since people start working out with intense motivation, it is not unusual that they push themselves beyond their stamina. Not only is this unsustainable, but also very harmful. Consequently, one can suffer from muscular pains, sprains, and even broken bones. This will result in instant demotivation.

Make sure you start with moderate exercise. Work out for 20 minutes, thrice a week. And then gradually, you can build upon this baseline on a weekly basis.

Avoid Working Out on an Empty Stomach

Don’t indulge in exercise with an empty tank. After all, you are burning calories and sweating it out. We are not suggesting devouring a huge meal right before the workout. But eating the right foods a couple of hours before your steamy workout will fuel your workout.

The same goes for hydration. Try drinking at least 16 ounces of water two hours prior to working out. Keep taking sips to make up for any lost fluids.

Wear Proper Attire

Many fitness injuries occur because of a lack of proper gear. This includes shoes and clothes. Yes, you are working out at home but it doesn’t mean you wear casual clothes that are likely to tear or make you fall. Sports attires are designed to absorb sweat and they cling to your body. They don’t overhear and protect against strain and impact.

Also, pay attention to footwear. Don’t workout barefooted because you can slip that way. it’s best if you take a moment to put on your sneakers or sport-appropriate footwear.

The same goes for the gear. If your workout involves a lot of stretching and bending, consider using a yoga mat instead of doing this on the floor.

Know Your Stamina

To enjoy safe and frequent workout sessions, make it a rule not to work out to the point where it hurts. If a certain exercise is painful, stop it right away. If you continue doing them, you will only prolong your healing time. And it will take away the joy and freshness of working out.

Make it a rule not to push yourself beyond your stamina. If you feel sudden dizziness, chest pain, shortness of breath, piercing muscle pain, immediately seek medical help.

Stay Hydrated and Eat a Balanced Diet

To ensure optimal health and fitness, maintain a good diet, and stay hydrated. A balanced diet will help you replenish your energy and repair broken-down muscles. You can stay energized for your daily workouts with a good diet. ?

Since working out is going to be confined to indoors for quite a while now, I got in touch with the Spectrum service center and added some diet and fitness channels to my channel lineup. Anything to ensure a healthy lifestyle at home!


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Emily Rose

I am a Fitness Freak and a fashion designer. I have my own gym and I am fitness trainer and instructor in my gym. You Can also visit my website