Tips for Staying Injury Free this summer
The year 2020 started on a rough note with the existence of the Coronavirus, changing the normalcy of the world. Most of the people are looking forward to summer seasons as there is possibility of normalcy being restored. There have been increase in recreational activities such as ballparks and running paths. After stay in doors for the longest period ever, summer might just be the best time to enjoy some outdoor extracurricular activities with your friends and family. However, this is also the time when injuries might occur.
Many people are eagerly waiting for the time when things will be a bit loose so that they can have fun and cover up the lost time when they stayed indoors. The excitement in enjoying the outside weather is eagerly waited for, but many people will push too hard which can in turn be dangerous. Although physical activeness is the first priority, we also need to know and recognize our limits as we get used to the new sports routine. With the excitement in place, below are some tips that you can keep in mind to help avoid unnecessary injuries.
- Warm-Up before Exercise
Warming up is important as it gets your body ready for thorough exercise. You can have a quick stretch or jog lightly before an exercise. Warming up is important because it helps keep you flexible, gets rid of muscle soreness which may occur later and prevents injuries. Engage in a full body warm-up for about 10 to 15 minutes before starting any exercise. Warm-ups sends a message to the brain, telling it that it is now time to start an exercise, and once the brain receives this information, your body will be ready to start any exercise. Just as warm up is important, cooling down after an exercise also has the same benefits. Cool-down also helps in getting the heart rate back to normal and helps in breathing. Engage in a 10-15 minutes cool-down to get your body and heart rate back to where it was before exercising. Cool-down after completing your exercise routine.
- Ease into Physical Activity
Start slowly, especially if you are exercising for the first time. Due to excitement and wanting to have a perfect body by summer, you might be tempted to jump into an exercise quickly and without thinking, only to nurse injuries later. If you are working out from home, and you are checking all your workout videos on social media platforms, then start with those exercise plans for beginners. Most beginner exercise plans are realistic and are designed to suit different needs and body types. However, when you feel tired and your body cannot push anymore, stop, congratulate yourself for the job well done and wait for the next day. Push beyond your limits slowly every day, until your body gets used to the exercise. To be on the safer side, start by small, then gradually increase your levels of physical activity. Starting slowly as your increase your levels helps increase endurance levels and prevents muscle strain.
- Use Proper Exercise Equipment
Equipment does not necessarily mean dumbbells or weights, but covers even the exercising gears that you have on. For instance, wearing ill-fitting gears or shoes during exercise can lead to accidents. All the equipment including shoes and clothes have been designed to be used in a specific way. Being a time when you want to get in shape and show off your flawless body during summer, ensure that your training gear is comfortable and gives you enough breathing space. Failure to use the right gear will result to injuries and you might end up nursing your wounds during the long awaited summer season. Using the right gear is important regardless of the exercise that you are doing at that particular time. It also helps you enjoy yourself during the exercise.
- Do not ignore discomforts during an exercise
Most of us tend to push through small discomforts during an exercise. Instead of taking a break, we keep pushing knowing that something is not right. Sometimes, the pain might be minimal and you might not feel the long term effects but the truth is that they are signs that a more serious injury is yet to come. Pay attention to how you feel during exercise and do not ignore any red flags that you see. Take a day or two to rest when you feel you cannot push anymore, to help in getting your body back on track and ready for another day.
Many people are praying so hard that this coronavirus pandemic disappears from the world so that they can go back to their normal routines. There is excitement about the possibility of things opening up and everyone going back to what he or she was doing before the world stopped. The stay at home rule has forced everyone to be in the homes unwillingly for many months, and everyone is waiting for the slightest chance to go out and have fun, again, like coronavirus never happened. However, as it is the perfect time to head outside and engage in outdoor activities, we should be very careful and not over-do activities that will harm us in one way or the other. Following the above tips helps you stay in the best position to enjoy the spring and summer months without having to worry so much of what will go wrong.
In conclusion, exercising is one of the best ways to stay injury free during the summer seasons. Engage in the right exercise, and in case it is your first time exercising then you need help from a professional. Wearing the right gear is also important in providing comfort during workouts and protecting you from all forms of injuries. Invest in gears that fit well to help you achieve your aim comfortably without having your workout shortened by an injury. Therefore, warming up before an exercise, easing into an exercise and using proper equipment are some of the ways that you can adopt to stay injury free this summer.