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Stay healthy while exercising

15 November 2019 | Deigna Khamal | Health Check, Health tips, Injury Prevention, Osteopathy

As the weather is becoming warmer, it is the time of the year that people begin to head outside and exercise. This is great because regular exercise is important for our health and well-being. However, sometimes exercise can do us more harm than good if we are not careful about what and how much exercise we are doing. Below are some simple tips that will help you stay healthy and injury free while exercising this summer.

First and foremost,ensure that you are warming up properly. It is never a good idea to push ourselves with cold muscles. This is why it is important that we are warming up enough to increase our bodies core temperature, and get the blood flowing to our muscles. A rule of thumb is to do dynamic stretches and drills before your workout and static stretches afterwards. However, the ideal warm up varies depending on the type of exercise that you are participating in, so make sure that you do your research!

Another way to decrease your risk of injury, is to wear the correct workout attire and footwear. Yes workout attire is very important because it needs to be breathable and sweat wicking as you do not want to be sidelined from exercise due to nasty chafing. Wearing the correct footwear is also a very important factor in preventing injury. To ensure that you are wearing the correct footwear, it is recommended that you get a gait analysis done at a specialist sports shoe retailer, the trained staff will be able get you fitted into the right shoe.

A great way to prevent injuries is to ensure that you are including some form of regular strength training, to keep your muscles strong . This will help your body to remain balanced and avoid other muscles over compensating for weaker ones. This strength training could be as simple as doing body weight exercises at home, or getting a gym program made for you.

Another tip is to ensure that you are fueling your body to aid recovery. Fueling your body with the right foods before and after working out is critical because it assists in enhancing energy levels and speeding up the recovery process. A great rule of thumb is to eat a form of carbs, such as a banana 30 minutes before your workout. You should then have a form of protein within 30 minutes of completing your workout. This could be as simple as adding a scoop of protein powder to a cup of water.

The final tip is to make sure that you are listening to your body. Make sure that you are taking rest days when you feel that you need them. Rest days are important to make sure that your body has enough time to heal the microscopic tears that occur when you are exercising. If you have a lingering ache or pain, make sure that you go and seek professional help from a medical practitioner.

Now take these tips and implement them into your summer workout routine to help you stay injury free.