Exercise is a perfect way to get healthy and stay healthy. The right exercise can not only help someone lose weight, but also lower blood pressure, gain energy and more. However, when you start any new exercise program, there are some risks of injury. Your body may not be used to your new exercise so there are some things you’ll need to keep in mind when you decide to start any new work out regimen.
Visit a Doctor
Before you start any exercise routine, it is a good idea to visit your doctor and get a complete physical exam. With a physical exam, your doctor can determine if you are healthy enough to start exercising. Your doctor can also provide some advice on the types of exercise that may be best suited for you. You are choosing to exercise to get healthier, so you don’t want it to end up comprising your health because you weren’t healthy enough to start.
If you are new to exercising, don’t try to bite off more than you can chew. Start off slow. For example, if your goal is to start running, try brisk walking first. Make small goals for yourself to increase your workout. Every few weeks, increase your workout until it is where you want it to be. Starting off slow ensures you do not damage your body. Once your body is used to walking longer distances at a time, slowly jog for shorter times, then work your way up to full on running. Soon enough, you’ll be ready for that marathon!
Once you’ve started your routine, stick with it. Taking weeks off from exercise is not only less-beneficial than following a regular routine, but it could actually injure you. If you’ve been exercising for a month, you’re probably working out at a higher intensity than when you started. If you take a few weeks off and then suddenly start up again at that same high intensity, you increase the risk for injury because your body is no longer used to it anymore. Your body craves a daily schedule. Just as you should go to bed and wake up at a set time, it’s best to workout around the same time each day.
Stretching helps loosen muscles, increase flexibility and get your blood flowing, and it goes perfectly with exercising. Don’t stretch before your exercise because this could actually increase the risk of injury. Instead, do a good warm-up to get your muscles working and then do some stretches. When you are finished with your exercise, cool down with some more stretches to keep your muscles healthy. Stretches not only increases flexibility but helps your muscles grow stronger as well.
Seek Help if Needed
Sometimes, you may overdo it and end up injuring yourself. If you do experience pain due to your exercise routine, don’t be afraid to visit a doctor. For example, if you injured your foot while running or walking, visit a podiatry foot care clinic to have it checked out. Even if the injury is mild, it is better to seek treatment to avoid worsening the condition and causing more damage. The sooner you visit a doctor and get the proper treatment plan, the sooner you will be able to get back on your feet and into your workout!
Eat and Drink Right
It’s always a good idea to eat and drink right, but it’s an even better idea when you are exercising. Drink plenty of water throughout the entire day. It is recommended to drink at least eight 8-ounce glasses of water a day, but don’t be afraid to drink more than that. That’s just a minimum recommendation! For your diet, focus on proteins, whole wheat, good fats and lots of fruits and vegetables. When you put the right foods into your body, your body gets the nutrients, proteins and vitamins it needs to recover after exercise.
Don’t be afraid to start exercising just because you haven’t before. Exercise doesn’t have to be intense, whether talking a short walk, or lifting hundred pound weights, there is something for everyone. Just remember to take it slow and you will be meeting your fitness goals in no time!