Safety Tips When Working Out at Home
Sally Perkins provides some safety tips when working out at home.
With the majority of the British population ordered to stay at home to curb the spread of coronavirus, many people will be forced to cancel their regular trips to the gym for at least a couple of months to come. Luckily, you do not need a gym or even equipment to maintain your fitness; with the right attitude and techniques, you can complete a perfectly good fitness program at home using nothing more than just your body weight. However, working out at home does have a few safety risks. Unlike in a gym, you do not have employees and trainers to keep you safe while working out at home. As such, you need to evaluate the safety risks you face in your home gym and take measures to address them.
Consult your doctor or personal trainer
Before you start exercising at home, it is a good idea to consult a professional trainer and doctor to get advice on how to work out safely. A professional trainer can teach you some of the exercises you can do safely at home, depending on the kind of equipment you have and your fitness goals. It is also essential to consult a doctor, especially if you have an injury or health condition that could interfere with your exercise program. For example, if you are at a high risk of developing deep vein thrombosis, a doctor can advise you on the best exercises to prevent it. This can include low-intensity exercises like light jogging, wall push-ups, or step-ups to keep blood moving throughout your body.
Warm-up before and cool down after exercise
With any physical activity, you need to warm up and cool down properly to reduce the risk of injuries. A 10-20 minute warm-up session increases your heart rate, loosens joints, and increases blood flow to your muscles, preparing them for exercise. It also improves your flexibility, making your muscles more pliable and able to support your movements more effectively. After your workout, you need a cool-down session of at least 5-10 minutes. This will bring your body temperature and heart rate back to normal as well as restore optimal length-tension relationships for your muscles. It also helps your body to break down toxic lactic acid, which can lead to muscle stiffness and soreness.
There are various kinds of gear that you may use, depending on the types of workouts you are doing. First of all, make sure you are wearing breathable clothing that does not restrict your movement when you are working out. When it comes to footwear, crocs or sandals will not cut it; make sure you are wearing footwear that is balanced and comfortable. If you are lifting weights, a high-quality lifting belt or brace can prevent throwing your back out. Another piece of gear that can come in handy after your workouts is a vibrating foam roller which you can use to massage various muscles to relieve soreness and improve blood flow.
Just because gyms are closed does not mean that you should neglect your fitness goals. Even at home, you can still get your daily dose of exercise with a little creativity. However, to ensure that you get the most out of your home workout sessions, safety must remain at the forefront at all times.
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About the Author
Sally Perkins is a professional freelance writer with many years' experience across many different areas. She made a move to freelancing from a stressful corporate job and loves the work-life balance it offers her. When not at work, Sally enjoys reading, hiking, spending time with her family, and travelling as much as possible.