Whether you’re working at home, traveling, or social distancing, it isn’t always possible to get to the gym. But these tips can help you stay active and healthy whatever your circumstances.
Working out at home has multiple advantages. It’s convenient, cost-efficient, you have access to the equipment you need all the time and it also can make a good bonding activity with your loved ones.
Maintaining an exercise routine at home or in a hotel room can seem more like a ‘should’ than a ‘want to’. And with so many of us out of work and struggling financially at the moment, maintaining a gym membership and staying active can seem like much less of a priority. However, even a small amount of activity can make a huge difference to how well you think and feel. In fact, exercise is one of the most powerful tools we have for staying physically and mentally healthy—and you don’t need access to a gym or expensive health club to reap the rewards.
Exercise can help ease depression, stress, and anxiety, and aid in the management of chronic conditions, such as high blood pressure and diabetes.
By finding new ways to get moving and stay motivated, you can take charge of your mood and well-being, retain a sense of control during these days of great uncertainty, and stay on track with your exercise goals even when your normal routine is disrupted.
Prevention of injuries during home workout:
Workout injuries can happen anytime, even at home, especially when you’re lifting weights or doing a high-intensity routine with improper posture and form. Some people also tend to workout excessively at home which may tear up muscles and/or aggravate existing injuries or conditions such as joint or knee pain.
Common Injuries occur during home workout –
a) Sprains or injuries to ligaments due to accidental twists
b) Muscle or tendon injuries from not warming up
c) Tendinitis or inflammation of a tendon due to overuse
d) Lower back pain due to lifting with improper form
e) Hip or knee pain due to excessive workouts
f) Hamstring pull caused by quick, unexpected movements
g) Shoulder impingement due to excessive overhead actions with bad
Here are some ways to prevent experiencing the common home workout injuries –
a) Warm up and cool down:
Stretching, brisk walking and/or jogging in place before working out can help prepare your muscles and your heart rate for your routine, prevent strain and avoid breathing problems. Doing these after workout can also help cool your body down and slowly help your heart rate get back to normal.
b) Practice proper form and posture:
Maintaining good form and posture can help you effectively exercise the right muscles as well as prevent joint, shoulder and back pain.
c) Wear a good pair of shoes with arch support:
Long workouts and multiple repetitions can put stress on your joints and feet, so be sure to wear a good pair of shoes to avoid any chance of inflammation or injury. If you prefer doing high-impact exercises, it would be best to invest in a pair of running shoes with good cushioning.
d) Use mats to prevent joint pain and slipping accidents:
It’s not advisable to work out on a carpet, hardwood, cement or even rugs and towels as they can lead to slipping accidents. The best choice is a thick exercise or yoga mat, especially when your workout includes jumps, planks and other exercises that require you to lay down.
e) Don’t push yourself too hard:
Listening to your body is key. If you feel like you can’t take one more set, then stop and start cooling down after a few minutes. Don’t push yourself beyond your limit to avoid tendon inflammation, muscle tears, sprains and joint pain.
f) Let your body recover:
Your muscles require time to recover. Remember to get enough sleep, eat enough protein and schedule your workouts in a way that you can still rest, especially if you came from a sedentary lifestyle and started working out just recently.
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