Tips for Preventing Injuries

Tips for a Safe Workout

Have a routine physical.

Visit you doctor before beginning a new exercise program. Any new activity can stress your body. If you have undiagnosed heart disease or other conditions, you should modify your exercise accordingly. Your doctor can let you know what your limits might be and suggest an appropriate amount of exercise for you.

Gradually increase time and intensity. When starting an exercise program, many people have lots of enthusiasm initially, and go too hard, too soon. Begin with moderate exercise of about 20
minutes, 3 times a week and gradually build upon this.

Warm up slowly.

A proper, gradual warm up goes a long way to prevent injuries. The warm up can consist of walking, jogging or simply doing your regular activity at a snail's pace.

Don't workout on empty.

While you don't want to exercise immediately after eating a large meal, eating about 2 hours before exercise can help fuel your exercise and help you avoid feeling faint during your workout.

Drink before you exercise.

Dehydration can kill your performance, so stay well hydrated. Try to drink 16 oz. of water in the two hours before your workout and then take in water during your workout to replace any lost fluids.

Listen to your body.

If you experience any sharp pain, weakness or light-headedness during exercise, pay attention. This is your body’s signal that something
is wrong and you should stop exercise. Pushing through acute pain is the fastest way to develop a severe or chronic injury. If you don’t feel well, you should take some time off until your body heals.

Rest.

In addition to getting enough sleep, it is important to take some rest days. Working out too much for too long can lead to injuries and pain.

Cross train.

In addition to helping reduce workout boredom, cross-training allows you to get a full body workout without overstressing certain muscle groups.

Dress properly.

This includes using appropriate safety equipment for your sports, choosing proper footwear, and clothing that wicks sweat and helps keep you cool and dry. Layer clothing for cold weather exercise.

Visit a personal trainer or physiotherapist.

If you just don't know what to do or where to begin, a good trainer will get you started safely and help you learn enough to work out on your own if you choose.

A few initial sessions may be all you need.

Tips for Preventing Falls

• Allow time so there is no need to rush.
• Avoid running up or down stairs.
• Anchor loose throw rugs with a non-slip mat underneath.
• Keep traffic lanes through all rooms free of hazards you could stumble over.

Tips for Preventing Strains

• Avoid lifting, pushing, or carrying heavy things! Slide them if possible or put them on a rolling cart.
• Bend knees when lifting and keep load close to body to prevent back strain.
• Ask for assistance when needed.
• Never try to catch an object falling from a height.