If you have made the decision to start working out, give yourself a pat on the back! It's the first step to a stronger, healthier body. However, whether you are starting an exercise plan for the first time or just getting back to working out, keep in mind there are some risks associated with exercise. No matter if you are working out in a gym, the park or even your own home, it's important to keep safety in mind. Here are some helpful tips for avoiding injuries while working out.
1. Stretch
Your muscles and joints should be prepped for exercise! It is particularly important to have a good stretching session if you will be performing exercises like running or swimming that require a large range of motion.
2. Choose the Right Attire & Gear
From the proper running or walking shoes to the right gear, such as weight lifting gloves or a bicycle helmet, making sure you're properly outfitted for exercise will help you avoid injury. If you're not sure about shoes or equipment, check with someone at the local sporting goods store or a trainer at your gym.
3. Start Slow
If you're beginning exercise for the first time, you should start off slow. If you're running for the first time, for instance, start off at a slow pace and shorter distance, and eventually work your way up to your goal time or distance. Don't try to do too much too soon.
4. Use the Buddy System
This is especially important if you are doing weight training. Even if you don't have a true workout buddy, grab someone to spot you when lifting weights in the gym. You don't want to drop a weight on yourself or strain a muscle trying to lift too heavy of a weight.
5. Ask the Pros
A certified personal trainer can show you the correct form and even create an individual workout plan tailored to your capabilities and goals. If you can't afford a full-on personal trainer, you may check with your gym to see if they give tours of the facility and introductory courses on using the equipment.
Remember to keep safety in mind when beginning any workout or exercise plan. An exercise injury could put your healthy lifestyle at a standstill and may even lead to long-term damage that could limit your ability to workout. Raulerson Hospital's Physical Thereapy Department has a Wellness Program for the public. , Members of the community can exercise in our Outpatient Physical Therapy facility, under the supervision of a physical therapist. The fee to utilize the Wellness Center is $25 a month. For more information on the Wellness Center contact our Outpatient Physical Therapy Department at 467-6659. For a health question or physician referral contact Consult-A-Nurse® service at 1-800-449-8642.


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