You know that regular physical exercise is good for your health. It improves the function of your heart and lungs, builds strength and endurance, and increases your flexibility. But with greater activity comes a greater risk of injuries. Fortunately, there are many things you can do to prevent activity-related injuries. Find out more below.
Choose Safety
Warming Up
Stretching
Use Protective Gear
You know that physical activity is good for you. But before you engage in a physical activity, you should consider any risks that activity may pose to your health or safety. For example, climbing a rock wall without a harness is a safety risk. So is riding a bike at night without a headlight or reflective clothing. Playing soccer on a hot day without drinking enough water is a health risk.
Choosing safety when you are physically active means
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preparing your body for the activity,
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having and using the right protective gear or safety equipment, and
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following all safety guidelines specific to the activity.
Warming up before an activity means getting your heart pumping faster. When your heart pumps faster, it circulates oxygen and nutrients to your muscles so that they are ready to be used. Whether it’s playing a soccer match or weeding the garden, warming up will help prevent strain and injury to your muscles. For most activities, you will want to warm up for at least 5 minutes.
Warm up by walking briskly. Next, try some gentle jogging and even jogging backwards. Do a few pushups. Swim a lap. Just do something to get your heart rate up and your muscles ready to work. Then, you’re ready to stretch.
Stretching helps make your muscles long, loose, and less likely to develop a strain or sprain. You should stretch after warming up so that your muscles are already warm and flexible, not cold and tight. Some common stretches are given below, but there are many others.
Ankle Circles
Lift one foot off the floor. Draw a circle in the air with your toe, first one way and then the other. Do this with each foot.
Calf Stretch
Put one foot behind you, keeping your leg straight. Bend the other leg until you feel a stretch. Count to ten, then change legs.
Groin Stretch
Stand with your feet wide apart and bend one knee. Hold, then change legs. This stretches the muscles right at the top of your legs.
Side Stretch
Reach up with one hand as high as you can. Hold and count to ten. You will feel a stretch down your side. Now stretch the other side.
Wear appropriate protective gear for the activity you are doing. For soccer, that’s shin guards. For skateboarding, a helmet, elbow pads, knee pads, and gloves are a needed. For gardening, gloves to protect your hands and a big hat to keep the sun off may be all you need.
