Safety Issues to Address when Starting an Exercise Program
We all know that exercise is good for us. It keeps our muscles strong, and our bodies fit and trim. But exercise can be dangerous if the proper precautions are not taken.
Before starting any new activities, you should visit your doctor for a physical. Depending on your age and general health, your doctor may have some advice for exercises that should and should not be doing. Special considerations should be taken if you are pregnant, have recently had an injury or surgery, are severely overweight, or if you have any other medical problems. Your doctor may have you avoid certain exercises or activities depending on your current health.
Check Your Equipment
Next, you will want to check any of the equipment that you are going to be using. All sports equipment, from tennis rackets to home gyms, should be in good condition. Machines with moving parts should move smoothly and quietly. Avoid equipment in disrepair.
You also need to make sure that you are ready to begin exercising. Do you have all of your safety equipment? Some sports or activities may require helmets, eye protection, mouth guards, wrist, knee and/or elbow guards, and protective cup for men, pads, or special shoes. All equipment should fit properly and be in good repair. Many sports injuries are caused because the person was missing the protective gear, or the protective gear was an improper fit.
Protection from the Elements
Take into consideration the time of day and the weather outside. While you should always make sure to drink plenty of fluids while working out, during hot weather hot weather this is particularly important. Your best bet for that is water, and alcohol, tea, and coffee should be avoided at all costs. Make sure that you are protected from the sun with clothing and sunscreen. Reapply sunscreen often, and consider using a waterproof or sweat proof formulation. Keep in mind that you may need to reduce the intensity of your workout to avoid injury and fatigue. Always listen to what your body is saying.
Protecting yourself during cold weather is very similar. Wear appropriate clothing. Layers work best, as they will trap more body heat and can be added or taken off as needed. Spend some extra time with your stretches. Remember to drink plenty of fluids. Do not forget sunscreen on any areas of exposed skin, it is still possible to get sunburned.
You may decide that exercise after dark or in the wee hours of the morning works best for you. However, this is a potentially more dangerous time of day since you are less visible to motorists. Consider getting an exercise buddy since bigger groups are easier to spot than a solo person. Wear light- or bright-colored clothing and consider reflectors so that you are easier to see by drivers. Make sure that someone knows where you are exercising and when you plan to be back, and stick to populated and well-lit areas. Always walk or jog in the direction of oncoming traffic so you can see who is coming.
Always make sure that you know how to perform the exercise and use the equipment properly before beginning. For example, using a rowing machine improperly can cause back injury, while holding a tennis racket incorrectly increases your chances of developing tennis elbow. Whenever possible, you should try to start a new workout routine in the presence of a professional trainer until you get the movement right. Once you are confident in your abilities you can move on to working out on your own.
When to Stop Exercising
There are some symptoms that should be considered absolute red lights time to stop symptoms. If you feel any discomfort or pain, it is time to stop. Many injuries occur just because people do not listen to their bodies and then over do it. If you have symptoms of a heart attack, including chest pain, pain in the neck or jaw, or pain traveling down the arm, stop and seek medical help immediately. If you become breathless to the point you cannot speak or become dizzy or lightheaded it is time to quit. Any rapid or irregular heartbeat is also a warning sign. Also, consider slowing your workout down during periods of illness and injury to prevent serious complications from cropping up.
With a little common sense and some basic precautions, you can have a safe workout. This will prevent injury and allow you to have the most effective workout possible.
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