Getting Back into Exercise: 5 Essential Tips for Safe Activity Preparation
- Category: Must-reads
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- Written By: Dr. Jaime Gaudet, DNP, FNP-C, RNFA, CNOR, Gulf Coast Orthopedics Administrator
Summer has ended, and that means school is here. Preparing to get back into an exercise routine to stay active is exciting. Whether you are a seasoned athlete or a weekend warrior, here are some important tips that will keep you healthy and performing at your best.
Ease back into it: Most people are successful at becoming more active by gradually increasing their activity level. Start by incorporating a mix of exercises, including cardio to help improve stamina and stretching to improve flexibility and mobility. Gradually increasing your activity level will help you avoid common injuries like sprains and strains.
Sports-specific training: If you are choosing to focus on a certain sport, such as baseball, pickleball, running, swimming, etc., consider customizing your training to prepare you for the movements and requirements of that sport. You may need to focus on upper body strength or perhaps agility; stamina may be important if you are choosing to take up running. Whichever sport you choose, focusing on the specific demands of that sport will help you be more successful and avoid injury.
Pre- and Post-Activities: It is always best to start any activity with a warmup and end each activity with a cool-down. Warmups help prepare the body for exercise by increasing blood flow and flexibility. A cool-down encourages the muscles to relax, which allows for better recovery and less stiffness and soreness.
With Pain, there can be no gain: Your body knows. There was an adage that encouraged athletes to play through the pain. However, if you are having consistent aches and pain, it may be time to rest or pay attention to that body part by stretching more. There are instances where you may need to seek advice from a healthcare professional. It is important to pay attention to what your body is telling you so you can avoid serious injury.
Right Equipment and Technique: It is important that your gear fits well and is appropriate for the activity. You must also commit to practicing correct techniques and forms. This commitment will not only help you improve your performance in the sport but also help you avoid injury.
By conditioning your body and taking steps to minimize injury, you can have a safe and enjoyable time engaging in the activities you enjoy. Injuries can happen, but following these tips can help you reduce your chance of having to stop enjoying your exercise because of injury.