We are always encouraging people to keep fit and exercise regularly.
There are lots of reasons why it is beneficial to exercise; some are personal, but better health, lower stress, weight loss, improved fitness and mood are all great reasons to keep active.
Although it is recommended, it is also important, that you keep yourself safe, now more than ever. Some acute injuries we get in life are unavoidable, but let’s look at some ways we can help prevent injuries.
TAKE A BREAK (Don’t break anything)
Exercise can be addictive; the feel-good factor and results can spur you on. Be proactive when having rest days at least 2 per week. When you exercise you are damaging the body so please give it a chance to recover.
MIX IT UP
If you are doing the same exercise regularly, you will be using the same muscle groups, and this can lead to injuries. Even if you are just walking, try to mix it up, the body loves variety. Use a step at home and create a workout involving forward stepping and sidestepping. It will not only keep it fresh, but those types of exercises can strengthen ligaments and tendons which can help prevent injuries.
BE PREPARED
Check all your equipment is correct, especially footwear. Injuries such as plantar fasciitis can occur if you are walking or running in inadequate footwear. There are things you can do such as ice and foam roll, but if it may prove valuable to see a sports therapist for a consultation, as always prevention is better than cure.
If you are walking on uneven terrain, make sure you have boots that support your ankles.
If you are running, make sure the trainers suit your running style and give you comfort. Your feet may swell when running or walking long distances so go half a size up and wear good quality socks.
BE STRONG
If you are working from home and quite sedentary, make sure you keep up with regularly postural work and stretching. Exercising with your body out of alignment can make what may seem like a positive, become a negative. Our wellbeing videos are aimed at making sure you have all of the tools to look after your posture, so use them each week and build up an understanding of what works for you, particularly your knees and lower back.
Bodyweight exercises such as press-ups, squats and lunges can keep your muscles firing between exercise sessions.
20 reps of each, adapted to suit your needs can help you build up your endurance and no equipment is required.