Avoid Injury During Exercise

Each new year many of us make a New Year's resolution to get into shape. For some of us, that is easier said than done. If you've struggled with losing weight over the course of your adult life; or have struggled with it for your entire life, you know getting back into shape can be a stressful endeavor. It is stressful mentally, emotionally, and physically. The good news is for most people it is possible to drop a few pounds, safely and without burning yourself out, with proper diet, a little work, and some good old common sense.

Here's how.


Visit a physician: If you are incredibly over weight, or it's been a long while since you participated in physical activity; consult your physician before beginning a work out routine. They will be able to advise you on any health issues you may have and clue you in on any limitations, so you can set healthy goals for yourself. You could even speak to them about nutrition if you really need to get a handle on eating habits.

Photo source: crossfitsealbeach

Hire a coach or personal trainer: Especially if you have not exercised in a while, or ever. Coaches and trainers can help you be mindful of any training or technical errors in your form while you're exercising. They are a great tool because they can help you avoid injury. They also make for fantastic cheerleaders! They will encourage you to go harder and stronger for longer. Let's admit it, sometimes we all need a little cheerleader in our corner.

Warm Up: Warming up will help get blood pumping through you muscles, moving oxygen and nutrients throughout your body. Your blood will bring ATP (Adenosine triphosphate), along with calcium and electrolytes into your muscles; providing you with energy to perform. A good warm up is also essential to avoid injury. You can learn more about how to properly warm up here.

Diet and Hydration: It's no secret we need to fuel our bodies. The kind of food we choose to consume can change how well we feel and perform when we exercise, and in everyday life. Eating a well balance diet of fruits, vegetables, lean protein, and whole grains can help facilitate weight loss, avoid fatigue and injury. Have a small meal about an hour before a workout to avoid exhaustion, never workout on an empty stomach.
It's also very important to make sure you are staying well hydrated with water consumption. A general rule of thumb is 8- 8 fluid ounces a day, however their is an exception to every rule. When you increase your activity, you should also be increasing you H2O intake as well. Make sure you are consuming a least 2-4 glasses of water 2-4 hours before you exercise, and a few more after the workout.  Be sure not to gulp it down just minutes before a workout, this could lead to cramps and maybe even vomiting.

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You can calculate how much water your body needs based on your lifestyle.

Add Strength Training: On average, we lose about 1 percent of muscle mass every year after 40. This process robs our bones of density, and make us more vulnerable to injury. What a great motivator to start adding strength training to a work out. Does that mean we should all run out and become body builders? No. Light weights with higher reps will help build and maintain muscle mass; which will help strengthen bones to avoid injuries, and osteoporosis. Other ideas for strength training (that do not involve lift weights) bodyweight, and yoga. I'm sure there are many others, but there is a starting point.

Listen to your body: A common way to get an injury is by over training and not listening to your body when it's telling you something is wrong. I'm not saying workouts are not suppose to be easy; there is going to be some discomfort. However, if something hurts, then stop doing it. Use common sense and make sure you're taking care your body; and you'll avoid hurting yourself.














Natasha Triplett is a Licensed Massage Therapist, Certified Medical Assistant, and small time Blogger. She owns a Mobile Massage Practice in Columbus Ohio, and loves working on athletic people and sharing thoughts and knowledge about the human body.