Summer is nearly here and it’s time to get fit! Maybe you want to get in shape for the beach or perhaps you plan to be more active this year and enjoy more sports. Whatever your motivation, it’s essential to avoid sports injuries. Bristol, after all, has many hills, and hobbling around in pain wouldn’t be fun. Exercise safely this summer, by following the below tips.
Warm Up Properly
Keen to start exercising, you may be tempted to avoid warming up. However, warming up is an essential part of any exercise activity as it prepares your body and mind for the exercise to come. A warm up not only increases flexibility and blood flow/oxygen to your muscles, but it also helps you to relax and concentrate. Include different types of exercise activity in your warm up routine – jogging, stretching and resistance work will all be beneficial. Stretching in particular is important to avoid injury as it helps increase flexibility. Focus on calves, thighs, hamstrings and your back, and remember to stretch slowly and carefully to the point of tension. Aim for at least fifteen minutes.
Wear the Right Equipment
When exercising, always make sure you have the correct equipment for your activity. Some equipment will help you to get more out of your exercise, for example, good, well-fitting running shoes will help you exercise more efficiently and avoid injury. Other pieces of protective equipment are essential for your safety, such a helmet if you’re riding a bike. Don’t take risks with your health – always engage in sports safely.
Exercise Correctly and Don’t Overdo It
Turning to exercise itself, there are two things to remember. Firstly, spend some time learning the correct techniques for your sport. Don’t skimp on this, or you might end up injured. Secondly, always know your limits. Listen to your body and when it tells you to stop – stop.
Remember Recovery
After exercising, always spend some time cooling down. Stretch for at least five to fifteen minutes. Don’t skim on this part of your training routine. Not only will it help you avoid injury, but it will also help maximise your performance.
Food and Drink
Finally, to exercise efficiently and safely, it is essential that you stay hydrated. After all, you will lose lots of fluids during exercising. Additionally, after your workout, don’t forget to eat foods that will help you recover. Carbohydrates will help you to restore your energy levels, whilst protein will aid repair of any damaged muscle tissue.
Always exercise safely and efficiently. And should you find yourself injured this summer, contact us at Bristol Chiropractic for help.