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While we know that we need to work out if we want to enjoy maximum health, working out at home can be hazardous to your health! At the gym, you’ve got trainers to help you and make sure you exercise the right way and to be sure you know how to use equipment correctly – at home, you’re on your own.
But you can reduce most of the risk by following these 6 simple rules for a safe home exercise program.
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1. Always Stretch Before Exercising
This is one of the most important fitness rules whether you’re at home or at the gym. Warming up and stretching helps prevent pulling or tearing to the muscles, helping to avoid possible injury.
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2. Know Your Limits And Don’t Over Exert
One of the worst things you can do when exercising is to overdo it, especially if you’re just starting to get into working out. You can cause injury to muscles that aren’t accustomed to exercising; and if you’re really sore the next day, it can put the kibosh on your motivation.
For beginners, take it easy and begin with short exercise routines. As your muscles get used to the activity, you can increase your level of exertion. Just make sure you take the time to adjust to new exercises.
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3. Keep Your Equipment Well-Maintained
Any exercise equipment you use should always be kept in good working condition. It goes without saying that you should know the proper form when using it.
It should be obvious that exercising with faulty equipment is a bad idea, as it could break or malfunction, causing serious injury. What’s more, if you aren’t familiar with using the equipment correctly, you could also be exposing yourself to injury.
4. Avoid Doing Bench Presses When Alone
Any time you do the bench press, you should have someone nearby to spot you. Even if you’re using light weights that you can lift fairly easily, you just don’t know what could happen.
A slip or a loss of balance could cause the bar to come down on your throat or chest which can cut off your ability to breathe. Needless to say, this is a very perilous position to be in – it could even lead to death. Just skip the bench press if there’s no one around to spot.
5. If Something Hurts, Stop Exercising
While you’re working out, you need to listen to what your body tells you. If you feel any discomfort or pain, you need to stop what you’re doing and attend to it.
The idea of “working through the pain” can lead to much more serious injuries. If something is injured, you need to deal with it to prevent further problems. And that goes double if you should notice chest pains or have any trouble breathing.
6. Invest in Good Exercise Shoes
If you’re doing any sort of aerobic walking, running or dancing workout, you should be wearing a good pair of shoes that are constructed for that activity.
Trying to get by with a pair of cheap dollar store tennis shoes will only make your feet hurt and possible cause blisters or other damage – and they’re unlikely to give you proper cushion and support. Instead, invest in a pair of quality athletic shoes that feel comfortable to you.
By following these steps, you can greatly reduce the risk of injury when working out at home. Always pay attention to your body – it will let you know when something is going wrong. While getting is shape is an admirable goal, it’s important that you avoid injuries that keep you from that goal.
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