Exercise Safety

 

Exercise Safety: 10 Common-Sense Tips

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 Prepare your body for physical activity

Before you work out, always warm up. Warming up appropriately (i.e., moving enough to raise your body temperature) ensures that your body is ready to withstand the stress of physical activity safely.

 

 

Don't put yourself in danger

If you're sick or exhausted, you shouldn't exercise. If you're unwell, physical exercise may aggravate your condition, and if you're severely exhausted, it may put you in danger of injury.

Organize the space where you'll be working out

Keep your workout area tidy. Reset the weights. Reposition the towels. Allowing your workout space to become a makeshift obstacle course can increase your risk of injury (e.g., tripping, falling, etc).

Follow the directions

Learn how to do the movements that make up your training routine. If you're going to use equipment, be sure you follow the manufacturer's directions.

Make a strategy.

Establish an accurate baseline for your current level of fitness, and then develop a sound (i.e., safe, efficient, and successful) plan for achieving your fitness objectives based on that assessment. Keep in mind that your strategy is a living organism. As a result, put it in writing and revisit it regularly to see if any changes are necessary.

Proceed with caution.

Never try to take on too much at once. When you initially start working out, start slowly and gradually increase the amount you exercise as your body adjusts to the demands placed on it.

Employ your lungs.

Never hold your breath while working out, especially while lifting weights. While exercising, holding your breath can produce an increase in inner thoracic (inner rib cage) pressure, which can prevent blood from returning to your heart. This movement can also reduce the amount of blood flow (and thus oxygen) to the rest of your body.

Pay attention.

If you're exercising too hard, pay attention to what your body is telling you. Always pay attention to such cues (e.g., sharp pain, dizziness, nausea, etc). If you surpass your body's ability to adapt to the amount of physical stress inflicted on it, having a "warrior" mind-set will not protect you.

Don't be overcome by the forces.

When strength training. Keep the speed of the weights under control. Dropping or throwing the weight puts an excessive amount of load force on your body's skeletal joints. The same is true for your body. Minimize the amount of bouncing and explosive motions.

Prepare yourself.

Know what to do if you require assistance. If you go to a health/fitness club, be informed of the facility's emergency plan and where important safety supplies are kept (e.g., first aid equipment, antiepileptic drugs, etc). Also, be aware of the location of the nearest phone for assistance and the number to call to acquire it. Work out with an exercise partner or a personal trainer whenever possible.