How to avoid injury when starting a new exercise routine

How to avoid injury when starting a new exercise routine:
You’ve cleaned your water bottle, taken out your sneakers from the back of the closet,
and dust off your dumbbells. Nevertheless, if you haven’t exercised frequently or at all,
it’s crucial to start the activity cautiously. Take the wise and secure route to starting your
fitness adventure.
Although it might be thrilling to begin a new exercise regimen, pushing yourself too hard
too quickly runs the danger of injury, which might delay your fitness goals or, worse, put
an end to it entirely. Keeping your workout safe and minimise the risk of injury should be
your top focus whether you’re just starting out or getting back into shape.
Here’s how to develop a long lasting exercise habit while being safe and strong.

1) Be mindful of your body and start slowly
When starting any new workout routine, it is important to start slow and give
yourself time to get adjust. Your body will take some time to get into a workout
routine. Jumping to quickly or pushing beyond your limits can lead to strains,
soreness, or even sever injury. Focus on building your stamina and listen to your
body. Decide to increase the workout time or intensity when your body is ready.
Staying safe and consistent is far more better than rushing and risking setbacks.
Increase the frequency of your workouts gradually, starting with two to three sessions per
week.
Don’t move straight into advanced or high-intensity programs.
Stop and evaluate if you have pain, not just soreness.

2) Warm up and cool down are must
A good workout starts with a warmup. A proper warmup makes it possible to get
your body moving, increase circulation and reduces the risk of injury. A proper
warm up prepares your body for movement, increases circulation, and reduces your
risk of injury. Simple warm-up examples:

• 5–10 minutes of light cardio (like brisk walking or cycling)
• Dynamic stretches (arm circles, leg swings, hip openers)
Once you feel your body is ready then hit your workout.
After workout cooling down is essential. This helps your body transition back to a
resting state. It allows your heart rate and breathing to gradually return to normal,
reduce muscle stiffness and help prevent dizziness or light headedness. A proper
cool down can include light aerobic activity like walking, followed by a gentle
stretching to improve flexibility and reduce soreness. Taking a few extra minutes to
cool down can support recovery and keep your body feeling strong for your next
workout.

3) Beware of your surroundings

Often the exercise or any physical activity is not a concern, but the environment is
challenging. Choose your workout time and place carefully and wisely. Risks can be
reduced by using your common sense.
▪ Have a fitness buddy, walk, jog run with them early morning however, if it is not
possible then in the evening choose a well-lit area.
▪ Be vigilant of traffic
▪ Less use of earbuds or headphones in busy traffic areas.
▪ Watch out for sidewalk cracks, potholes, and uneven terrain in unfamiliar places.

4) Stay Hydrated

Hydration is a key to healthy body and mind. It is important that you get enough
water to avoid dehydration which can lead to many conditions such as heat stroke
and heat exhaustion. The recommended water intake for an adult is 8 glasses of
water which is approximately 64 ounces. Which is quiet a lot to consume and many
of us avoid this challenge.
Be mindful of it and get a realistic approach. Good hydration can keep our
internal organs cool off and function properly and our body stays cool off by
producing perspiration. That is why it is highly recommended to drink water before
and after workouts to avoid dehydration.

5) Avoid common Mistakes

At the start the ambitions are high and all of us wanted to see the results over night
which can lead us to make many injuries. Stick to basic well-balanced routine and
build your stamina before you jump into more robust exercise.

Avoid these mistakes:

• Doing vigorous weightlifting and exercise everyday.
• Not having a rest day

• Not using the props with care
• Running or starting any other workout without warm up
• Doing same workout everyday.

6) Choose right gears and clothing

Many people choose loose-fitting clothes to cover up their actual body form because
they are self-conscious about it. However, this may be harmful. When working out,
wearing loose-fitting trousers increases your risk of tripping and falling. Additionally,
loose-fitting T-shirts or shirts might snag on weightlifting equipment.
You don’t have to wear spandex all the time because of this. However, the clothes you
wear for exercise should fit you well, be breathable, and be comfortable.
Additionally, it is critical to wear right footwear.

For example, I would advise:
When jogging or walking, wear shoes with a thick sole that are quite comfortable.
Running: To lessen ankle pain, wear something light. Wear cross trainers when lifting
weights or doing circuit training.
Wearing the wrong gears or shoes can cause knee, back, or joint injury. So, stay safe and
choose wisely.

7) Be Weather conscious

It’s crucial to consider the climate, when exercising because factors like humidity,
heat, and air quality can all have an impact. I usually only work out before 10 a.m. or
after 6 p.m. if the outdoor temperature is higher. Heat exhaustion and heat stroke
can strike without warning. Additionally, you could not notice the symptoms if you’re
not used to exercising in a certain type of environment. Therefore, it’s advisable to
stay out of intense heat and take a stroll indoors on a treadmill or at a mall. If you are
walking or running in freezing conditions again make sure you wear the right clothes
and shoes for the weather.

Stay Consistent

Achieving good health and fitness is not a quick fix, it takes time, consistency, and
patience. Set realistic goals which are measurable and achievable. Even 20-30
minutes a day can bring changes