ABS Audio Newsletter: Practices to stay safe while exercising
Issue 60: Reducing risk during exercise
Welcome to the 60th issue of the ABS Audio Newsletter! We know by now (I hope) that exercise of all varieties can be very beneficial to our health, longevity, quality of life, and more. However, with any form of physical exercise there are some risks of injury to go along with it. Now this isn’t a scare tactic; the associated risk factors are very low but injuries can occur. So how do we go about exercising intelligently to best keep our risks as low as humanly possible? A few
1. Warm-Up and Cool-Down
Warm-Up: Engage in light activities such as jogging in place, stretching, or dynamic movements to gradually increase heart rate and prepare muscles for more intense activity.
Cool-Down: Gradually reduce exercise intensity and stretch muscles to prevent stiffness and soreness. This helps your body transition back to a resting state.
2. Proper Hydration and Nutrition
Hydration: Drink plenty of water before, during, and after exercise to prevent dehydration. For longer workouts, consider sports drinks to replenish electrolytes.
Nutrition: Consume a balanced diet rich in carbohydrates, proteins, and fats. Eat a small meal or snack 1-2 hours before exercising to fuel your body.
3. Use Proper Equipment and Attire
Footwear: Wear appropriate shoes that provide support and match the activity. Replace worn-out shoes to avoid foot and ankle injuries.
Clothing: Choose breathable, moisture-wicking fabrics to stay comfortable and prevent overheating.
4. Learn Proper Technique
Form: Ensure you are using the correct form and technique for each exercise to avoid strain and injury. Consider working with a trainer for guidance.
Gradual Progression: Increase intensity, duration, and frequency gradually to give your body time to adapt.
5. Listen to Your Body
Pain: Stop exercising if you experience pain. Distinguish between discomfort from exertion and pain from potential injury.
Rest: Allow time for recovery between workouts to prevent overtraining and injuries.
6. Environment Safety
Weather: Dress appropriately for the weather. In hot weather, exercise during cooler parts of the day and in shaded areas. In cold weather, wear layers and protect extremities.
Location: Choose safe locations for outdoor activities. Be aware of your surroundings, especially if running or cycling.
7. Medical Considerations
Consultation: Consult with a healthcare professional before starting a new exercise program, especially if you have pre-existing conditions.
Medication: Be aware of how medications may affect your exercise routine.
8. Use of Protective Gear
Equipment: Use helmets, knee pads, wrist guards, or other protective gear when participating in activities like cycling, rollerblading, or contact sports.
Spotters: Use a spotter when lifting heavy weights to ensure safety.
9. Mindfulness and Mental Preparedness
Focus: Stay focused on your movements and surroundings to prevent accidents.
Mental State: Avoid exercising when overly tired, stressed, or distracted to reduce the risk of injury.
10. Regular Health Checks
Assessments: Regular health assessments can help identify any potential issues before they become serious. Monitoring your health can guide appropriate exercise modifications.
The outline of our conversation:
1. General intro
2. Risks of exercising
3. List of intelligent practices
4. Further explanation of some suggestions
5. My takeaways and motivational sendoff!
I greatly appreciate your viewership; catch you all in the comments. Stay tuned for the 61st issue next week!