Tips to Avoid Injuries During Your Workouts

Whether you already exercise regularly or are just getting back into the swing of things, it's always important to be mindful of avoiding injuries. We all become more vulnerable to injuries as we age, so if it's been a while since you've worked out, pay more attention to your form of how you're moving than how many reps or circuits you can complete to stay injury-free.

1. Talk to your doctor.
Especially if you have a pre-existing medical condition, are over the age of 50, and haven’t exercised in a long time, consult with your doctor before starting any high-intensity workouts. It would be best to begin slowly with a low-impact plan for 20-30 minutes a few times a week such as walking, yoga, or pilates which is just enough to stimulate the lymphatic system to release more toxins helping to reset the body.

2. Warm up and cool down.
To stay safe and get the most out of your workout always include a warm-up before you begin to get your body ready for exercise. This process will increase your body's heart rate and blood flow to all the working muscles to loosen your muscles and joints. Some ways to warm up are to jump rope or jog in place for 2 minutes.
A cool-down after you work out is important to slowly bring your heart rate back to normal. Walking for 5 to 10 minutes after you work out is one way to cool down.

3. Start Slowly.
"Too much, too soon" can be the most common cause of injury. Just because you used to exercise 10 or 20 years ago, doesn't mean you'll be able to exercise with the same speed and energy today. Gradually increase your time and the intensity of your workouts to prevent those nagging injuries.

4. Listen to your body with rest and recovery. Muscle needs time to repair and grow after a workout. Your body will show signals you need to pay attention to if you're over-exerting yourself. If your knees are feeling more achy, your soreness lasts for more than the recommended 24 to 48 hours, or you are feeling fatigued, then it is time to back off. A good rule of thumb is to rest the muscle group for at least 24 hours before working the same muscle group again.

5. Add more activity fuel and hydrate.
What you eat and drink is just as important as your workout. Food fuels our bodies to provide the energy needed for our workout and repair those muscles we just broke down to recover stronger. Review the activity fuel list on the food list as a guide,

6. Diversify your workouts.
Your body will thrive when you rotate your routine by engaging in different activities. Doing a combination of cardio, interval training, and stretching will help you develop substantial strength and endurance. Plus, not only will your body benefit from diversifying your exercise routine, but so will your metabolism. Studies show that switching up your daily exercises can rev up your fat-burning!

7. Don’t hold your breath.
When attempting a more difficult workout, it can be easy to forget to breathe regularly. Breathing correctly while exercising helps improve your posture. As a rule, you should exhale upon exertion and inhale at rest. Holding your breath while exercising can deprive muscles of oxygen, reduce performance, and increase the risk of cramps and soreness. If you’re struggling to breathe efficiently during exercise,

​