It is already 1 month into the New Year and you are still having trouble starting your New Year’s resolution to start a fitness program and get in shape….. but where to start? Becoming more physically fit is great for anyone’s health, but preventing injury while doing it is equally important. Here are a number of steps to take to get started and prevent injury.
GET CHECKED OUT– One of the easiest ways to avoid injury when starting a fitness program is to talk with and get checked out by your doctor first. It is essential if you have been a bit of a couch potato to know exactly what you can and can’t do as well as what you should and shouldn’t do based on your health, age, and overall physical condition. Some workout facilities/ programs do scientific screenings to help determine your strengths and weaknesses before you begin. One example is the Functional Movement Screen which is used by us at ProActive and our affiliate Activ8 Atheticism before anyone starts a workout regimen.
FIND A MENTOR, TRAINER, OR GROUP– It is not recommended for everyone to just go into a gym. Look at somebody doing something and start doing it themselves. Often people get injured by doing something they are not really sure about. It is very important to learn the right technique from the right person no matter what fitness activity you choose. Once you learn the basics for the activity you want to do, you can then work out on your own, if you choose.
WARM UP– Really loosening the body before your activity is important. The proper warm-up gets the joints lubricated. It gets the heart and lungs primed and working at a higher state so they are ready. Muscles need to go through full range of motion so they are not tight and cold. Even our favorite professional players risk injury without a proper warm-up, so don’t overlook its importance.
GO SLOW– If you are new to a fitness program, be sure to start and progress slowly. When people start or progress their activity too quickly, they dramatically increase their risk for acute injuries such as strains, but also for overuse injuries such as stress fractures and tendonitis. If you have been inactive it is recommended that you spend a couple of weeks on a walking program before joining a fitness class or higher level activity to get your body used to moving. Sometimes your body can get shocked by too much exercise too soon which can lead to injury.
TAKE A DRINK– Be sure to always have water with you and take frequent breaks to drink! Improper hydration can make it more difficult for your body to regulate heart rate and core temperature, properly perceive exertion which can increase risk for injury.
KEEP IT UP– Studies about age related deterioration as the result of sedentary lifestyles show exercise can help average people avoid injury and stay active. Consistently being active along with some properly done resistance training can help prevent strains, sprains; slow physical decline with aging; and prevent fractures by bolstering bone density.