Exercise Tips for Beginners: How to Prevent Injuries

Aug 24 • 2015

Staying physically active is great for your body and overall health. No matter how old you are, it is never too late to start exercising – even if you’re simply taking a walk in your neighborhood or going on a bike ride with your children. No matter what your fitness level is, workout injuries can happen to anyone.

Some of the most common exercise-related injuries include:

  • Pulled or strained muscles
  • Shoulder injuries
  • Knee injuries
  • Sprained ankles
  • Shin splints
  • Strained or dislocated wrist
  • Tendinitis

Even if you don’t have a lot of experience with exercise, there are some simple steps you can take to help lower your risk of injury.

  • Stretch before and after you work out to increase your flexibility.
  • Wear the right gear so you stay cool and protected from injury. Consider what kind of protective gear you need, like pads and helmets, and be sure to wear it every time you work out.
  • Always warm-up and cool-down before and after every workout. Warming up increases your heart rate and helps loosen your joints and muscles, preparing them for exercise. Cooling down brings down your heart rate gradually.
  • Start slowly. When you first begin a new fitness regimen, don’t push yourself harder than your body allows. Let yourself grow and become stronger before increasing the intensity of your workout.
  • Make sure to vary your workouts so all of your muscles work equally.
  • Be aware of what your body is telling you. Create a workout that keeps any trouble spots you may have in mind.
  • Stay hydrated by drinking water before, during, and after your workout.
  • Give your body a break by resting one or two days per week so your muscles can recover properly.

Have you recently incorporated exercise into your daily routine? What are some of your favorite ways to get physically active? Share them in the comments.