10 tips to exercise safely

Exercising regularly has wide-ranging physical, emotional and social health benefits. You need to exercise safely to remain healthy and injury-free. If it’s safe and painless, you’re more likely to stick to it! Safety is about using common sense, understanding basic techniques and listening to your body.

See your doctor for a check-up before embarking on a physical activity program. Your doctor, physiotherapist or local sporting club can offer you tips about staying safe while exercising.

Here are some tips to stay safe and injury-free:

Be aware of your body. Think about how the particular exercise is making you feel. If something doesn’t feel right, stop immediately and seek medical advice.
Warm up and cool down. Try slow stretches and go through the motions of your sport or activity before starting. Cool down with slow stretching.
Pace yourself. Have at least one recovery day each week to rest. If you are experiencing pain, rest until the pain has gone.
Mix it up. Try other sports and exercises to reduce the risk of overtraining.
Strap or tape. If a joint is prone to injury, consider strapping or taping it before exercising. Even better, see an exercise physiologist or physiotherapist to obtain a program to strengthen the injured area and get advice on proper taping techniques.
Stay hydrated. You can lose around one and a half litres of fluid for every hour of exercise; so drink water before, during and after a session.
Be weather aware. Take it easier in hot weather and wear clothing and sunscreen to protect yourself from the elements.
Do it right. Try to get the technique right from the beginning, to ensure you are using your muscles correctly.
Check your gear. Make sure your shoes and equipment fit properly and are right for the activity. Look after your equipment and check it regularly for safety.
Be sensible, especially at night or in secluded areas. Take a friend or your dog, stick to well-lit areas and wear bright or light-reflective clothing so drivers can see you.

Source: betterhealth.vic.gov.au

Comments

How to Get Smooth Skin

Recommended Beauty Product Be it male or female, no one likes rough, patchy or tired-looking skin. Plus, problems like acne, blemishes, wrinkles, and enlarged pores also tend to mar your beauty. Although there are numerous skin care products on the market that promise to give you smooth and flawless skin, they can be expensive and some even have harsh ingredients that can damage your skin. Luckily, your skin can become smooth and clear with the help of some readily available natural ingredients. 1. Water One of the most important things you can do for smooth and glowing skin is drink plenty of water. Your aim should be to drink 8 to 10 glasses of water a day. Water helps the body flush out toxins and waste. However, avoid sugary drinks, alcohol and carbonated drinks. Also try to eat fruits and vegetables that are high in water content. Washing your face at least twice a day with water will also help improve your skin’s health and appearance. 2. Lemon Juice Lemon juice...

10 golden rules to help you take care of your skin on an everyday basis.

Buy Beauty Products Some habits are essential in order to care for your skin and have a radiant complexion all year long. Whatever your skin type, here are the ten essential habits ! Rule 1 : Specific care for each skin type. In order to take care of and respect your skin, first and foremost make sure to choose products specially designed for your skin type. Dry skin does not have the same needs as oily skin. Rule 2: Pay special attention to fragile areas . Some parts of your face (eye contour, lips, etc.) have particularly fine, fragile skin. They need specific care, especially the eye contour and the lips. These areas of your face are more sensitive and deserve special attention. Rule 3: Gentle cleansing . Taking care of sensitive skin begins with make-up removal. In order not to stress your skin and to respect its natural balance, make sure to use a pH-neutral make-up remover, specially formulated to cleanse your epidermis gently. Rule 4: Eyes: a risk ar...

Health Benefits of Sleep

Go ahead, snooze! Sleep makes you feel better, but its importance goes way beyond just boosting your mood or banishing under-eye circles. Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more. "Sleep used to be kind of ignored, like parking our car in a garage and picking it up in the morning," says David Rapoport, MD, director of the NYU Sleep Disorders Program. Not anymore. Here are some health benefits researchers have discovered about a good night’s sleep. Improve memory Your mind is surprisingly busy while you snooze. During sleep you can strengthen memories or "practice" skills learned while you were awake (it’s a process called consolidation). "If you are trying to learn something, whether it’s physical or mental, you learn it to a certain point with practice," says Dr. Rapoport, who is an associate professor at NYU Langone Medical Center. "But something happens while you sleep that mak...

Health Beauty Payo

Search This Blog