Safe Exercises: How To Avoid Injuries When Exercising As A Beginner

Injuries during exercise occur when your muscles and tendons are subjected to a great deal of strain.

Ishaan Arora
Written by: Ishaan AroraUpdated at: May 01, 2023 15:08 IST
Safe Exercises: How To Avoid Injuries When Exercising As A Beginner

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Exercise is one of the most effective strategies to not only maintain a healthy weight but also to keep a variety of health concerns at bay. When you exercise, you sweat, and this is a good thing because sweat is how toxins are removed from the body. If you are new to exercising, you may sustain injuries when executing specific exercises since you are unfamiliar with them and may perform them incorrectly.  So, before you develop a long-term injury, let's first understand why injuries occur and five ways to avoid injuries as a beginner. 

Why Do Injuries Occur?

The primary cause of injuries is a high workload on your muscles and joints. When you employ incorrect form during a workout or lift heavy weights, your tendons suffer. To avoid injuries and exercise safely, you must do the following. 

Beginners Guide To Avoid Injuries

Start Slowly

One of the most important things to remember when starting a new exercise routine is to start slowly. It's easy to get excited and jump into an intense workout routine, but this can be dangerous if you're not used to it. Instead, start with 30 minutes of exercise a day and gradually increase the intensity as you become more comfortable.

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Warm-Up Properly

Before you step on your favourite treadmill, it's essential to warm up properly. Warming up increases blood flow to your muscles, which reduces your chance of injury. A 15-minute warm-up regimen that includes modest cardio exercises like running on the spot, jumping jacks, or cycling before your workout can help your body prepare for the exercise shock.

Use Proper Form

Workouts can only produce results if they are performed with good form. If you are unsure how to perform a specific exercise correctly, it is better to seek assistance from a skilled personal trainer. Poor form can result in muscular and joint aches and sprains.

Use The Right Workout Gear

When exercising, using the right equipment is important to avoid injuries. This includes proper footwear, clothing, and any other equipment necessary for the exercise you're doing. It's also important to ensure that the equipment is in good condition and properly maintained.

Listen To Your Body

Listening to your body is essential, as the human body displays signs that indicate whether or not you should exercise. If you are in pain or discomfort, you must stop and rest. Continuing to exercise while in discomfort may cause greater harm and more severe injuries. If your pain is severe, consult a doctor or physiotherapist before beginning your fitness routine.

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Stay Hydrated

Dehydration, particularly in the summer, can cause weariness, dizziness, and cramps, all of which can put you at risk of injury. Drink plenty of water before, during, and after your workout to avoid wear and tear. 

Cool Down Properly

Just as there are particular exercises to undertake while beginning a workout, concluding a workout with specific movements can help with cool down and injury prevention. Cool-down exercises minimise muscle soreness and stiffness and make you feel lighter. After your workout, spend 10 minutes stretching, as it can help you relax the muscles. 

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