So you’ve finally found a rhythm and now enjoying exercising and it’s benefits. Well done! Super proud of you! While exercising can be fun, you also need to take precautions and pay attention to the way you’re feeling. I remember being a newbie like you and I would run on the treadmill for hours everyday! It was was pretty exhausting and I paid for it the hard way when I got an injury that I had to treat for 6 weeks. Find below helpful tips to help you avoid injuries. 

  1. Start easy and start slow instead of planning to run a marathon on your 1st week. 
  2. Warm Up – Make sure you warm-up and stretch for 5-10 minutes before and after workouts.
  3. Rest Days – It’s important to have rest days in between your exercises to give your body adequate rest. So for example, you can have the following schedule Monday – Workout Tuesday – Workout Wednesday – Rest Day Thursday – Workout Friday – Workout Saturday/Sunday – Rest Day 
  4. It’s normal to have muscle pain 12-24 hours after working out or when you’re new to a routine. Make sure you stretch and stay hydrated but if the pain lingers after a week, please see a doctor ASAP. 
  5. Watch for signs such as headache, dizziness, nausea, faintness, cramps, or palpitations during workouts if you’re in a hot climate. If this happens, slow down or stop exercising completely. You can switch your workouts to 1st thing in the morning or in the evenings when the weather is cooler.
  6. Listen to your body. Stop exercising when you’re sick or feeling very fatigued. Cut back if you cannot finish an exercise session, feel faint after exercise or fatigued during the day, or suffer persistent aches and pains in joints after exercising. If you stop exercising for a while, drop back to a lower level of exercise initially. If you’re doing strength training, for example, lift lighter weights or do fewer reps or sets.
  7. Choose clothes and shoes designed for your type of exercise and never workout barefoot to avoid injuries. 
  8. For strength training, a good form is essential at all times. Initially use your bodyweight, or very light weights, when learning the exercises. Never compromise a good form by struggling to lift heavier.
  9. Dress appropriately to suit your weather conditions. Winter workout clothes for cold-weather workouts to avoid hypothermia and less layers in hotter climates.
  10. Have fun! If you don’t enjoy a particular routine, switch things up and have fun through your sessions.