How to avoid injury when exercising?Follow these 3 tips

Nothing energizes and motivates you more than exercising. After all, it enhances cognitive function, boosts self-esteem, and helps eliminate negative emotions. But exercising is also the most adventurous thing you can do. Don’t get us wrong, the risk of sports injuries is well known. Anyone can get injured during a workout, no matter how experienced you are. But you can reduce your risk by avoiding some mistakes.

How to avoid injury when exercising?

The risk of injury is higher, especially in winter. While there’s no rule that you can’t exercise during this time, cold weather is known to increase your risk of injury due to lack of physical activity and muscle stiffness.

Celebrity nutritionist and fitness expert Rujuta Diwekar recently shared advice on how to avoid sports injuries on her Instagram page.

Proper posture during exercise will help you avoid injury. Image Courtesy: Shutterstock

According to Diwekar, “If you follow these tips, you can make sure you’re actually staying healthy in the new year and avoid injuring any part of your body.”

Here are 3 top tips for preventing injuries while exercising:

1. Do not exercise on an empty stomach

Eat fruit 15 minutes before your workout and avoid exercising on an empty stomach. “Never exercise on an empty stomach. Eat a banana and go to a workout, and you’ll burn more calories,” says Diwekar. It may also help the body use protein for fuel. On the other hand, exercising on an empty stomach may cause you to lose energy or feel dizzy or jittery. In the long run, this is not a good idea because your body may start storing fat for energy.

Also read: Are you exercising too much?8 Signs You’re Exercising Too Hard

2. Don’t skip the warm-up

Be sure to stretch before and after exercise to increase flexibility and reduce your risk of injury. “Warm up and stretch for at least 10 to 12 minutes. This will help your bones, tendons, ligaments, and joints know they’re going to work out now,” says Diwekar. Also, always end your workout with a cool-down period. As a result, your heart rate will be controlled, your muscles will be able to relax and recover, and injury will be avoided.

How do fat people avoid injuries when exercising?
Warming up before exercise is essential. Image Courtesy: Shutterstock

3. Do not do strenuous exercise every day

Instead of focusing on one type of exercise, include a different type of exercise in your fitness routine. Include low-intensity exercise such as yoga, meditation, walking, swimming or jogging in addition to high-intensity training. Says Diwekar, “Don’t do the same exercise every day. Give your neuromuscular pathways a break. If you did yoga today, go for a walk tomorrow. If you lifted weights today, do cardio or swimming tomorrow.”

Also read: Exercise alone is not enough!Follow these do’s and don’ts for workouts for better results

This will help prevent muscle overuse and allow your body to use different muscle groups as well.

Check out the post here:

Pro tip from Diwekar: Don’t exercise every week. Give your body at least 1 day of rest.


Leave a Reply

Your email address will not be published. Required fields are marked *