The New Year is one of the most popular times for individuals to adopt a healthy eating and exercise regimen. It’s also a common occurrence for those trying to get in shape to become injured. While adopting a work out plan can add years to your life and make you feel better, you want to follow the proper safety tips.
If your resolution for the year ahead is to lose weight, diet and exercise will help you shed those unwanted pounds. Unfortunately, back pain, broken limbs, torn ligaments and strains are just a few common injuries caused by an improper workout. You can help prevent an injury from occurring by giving your body time to warm up sufficiently before you walk, bike, run or weight train. Simple stretches can loosen up your muscles and prepare your body for the workout ahead. You can also enjoy walking at a moderate pace to get your blood flowing.
See a Professional
Before you start an exercise program, you want to assess your fitness level. A physician can perform tests and determine if you have limits based on your physical capacity. If you have any issues during your workout, it’s important to visit your nearest ProHEALTH Urgent Care of Bronx facility. They’ll be able to provide you with the best care and treatment options whether you’ve dislocated a shoulder, fractured an ankle or you’re having difficulty catching your breath.
Once you’ve been given the all clear to work out, you want to take on a beginners approach to fitness. This means starting out small and working your way up to a better intensity level. A moderate workout for novices is typically 20 minutes and at least 3 times per week. As you progress, you can increase your activity level. Walking, biking, hiking and small weights are excellent choices for beginners. If you have physical limits, your physician or physical therapist may be able to offer suggestions on the types of exercise that would be most beneficial with your type of condition.
Thirst and dehydration are performance killers and can make you feel lethargic during a workout. That’s why it’s important to drink plenty of water before, during and after exercising. Approximately two hours before you’re set to begin, make it a point to drink approximately 16 ounces of water. It’s also important to stay hydrated afterward to help replace fluids that may have been lost with sweating.
While it may be tempting to consume unhealthy foods after you’ve burned an extensive amount of calories, eating a healthy diet can help your body recover after a workout. Peanut butter and crackers, almonds, apples and string cheese are all healthy options for a pre or post workout snack.
Pay Attention to How You Feel
If you’re a competitive person, you may want to try and keep up with a friend or co-worker when exercising. However, you need to pay attention to how your body feels. If you experience any twinges, sharp pains, lethargy or lightheadedness, this may be a sign that something isn’t right. Pushing through the difficulties will only make it harder to recover from an injury. If you don’t feel good or you’re hurt, it’s better to stop and seek immediate treatment for your ailment. The time it takes to recover will also be quite a bit shorter than if you would have ignored the symptoms.
Once you’ve completed your exercise program, your body is going to need to cool down. This allows your body time for your heart rate to come down, and the temperature of your body to come back to normal levels. You can do this through slower movements and simple stretches.