NoExcusesGym

 First the good news: more adults than ever are staying fit by taking part in sports and fitness activities. Now, the bad news: they’re at increased risk for injuries, health experts say.

But don’t let the fear of injury stop you from  exercising, because you can avoid such things by following some simple tips.

•  Always take time to warm up before physical activity, even less vigorous things like golf. I would also recommend some circle motion in your major joints - shoulder, hip, ankle….  Static stretching is not important part of warm up. I prefer to stretch at the end of exercise.

•  Follow vigorous sports with a short cool-down period and stretch.

•  Don’t be a “weekend warrior,” but try to get in at least 30 minutes of moderate physical activity every day or at least 5 times a week.

•  Learn to do your sport or fitness activity properly since overuse injuries result from bad habits. Always watch your form and posture. When lifting weights always start with a good posture. That’s the basic.

•  Wear a safety-approved helmet, elbow and knee guards, and eye protection, where appropriate.

•  Invest in properly fitting shoes that provide stability and absorb shock - and replace shoes that are worn out or no longer support your feet.

•  Increase your exercise level gradually. Don’t compare yourself with others at your gym. Listen your body, that’s your best personal trainer.

The American Orthopaedic Society for Sports Medicine recommends using the 10-percent rule: when changing your activity level, step it up  no more than 10 percent per week. Follow the same rule with strength training: upping weights 10 percent at a time and working with each increase for at least seven days.

•  Develop a balanced fitness program that incorporates cardiovascular exercise, strength training and flexibility exercises.

•  Accept your body’s limits, especially if you are older.

•  Listen to your body. If you experience pain, stop what you are doing. Try to adjust your posture, keep your abs active all the time. This aplies to all exercises. When weight training you should feel the burn in your muscles. Stop if you feel pain in the joint, adjust the form or lower the weight.

Keep in mind that if you have a chronic medical condition or are significantly overweight, see your doctor before starting any exercise program.

Also, if you’ve suffered a sports or orthopedic injury, such as tendonitis, arthritis, stress fracture, or low-back pain, ask your doctor, a physical therapist or orthopedist to recommend an appropriate fitness routine to prevent further injury.

If an injury occurs . . .

We all get injured from time to time, and most of us simply shake it off . But see your doctor if you experience severe pain, swelling or numbness, or if you cannot tolerate any weight on the area.

Fortunately, you can treat minor sports injuries safely at home by remembering the word “RICE:”

•  Rest - reduce your activity and rest the injured part of your body;

•  Ice - apply ice to the injured area for 20 minutes at a time, four to eight times a day.

Do not use heat immediately after an injury since this tends to increase internal bleeding or swelling. Use heat later to help relax your muscles.

•  Compression - apply an elastic bandage, if possible, to the injured area, but remove it before you go to sleep at night.

•  Elevation - raise your injured body part above the level of your heart, if possible, to help decrease the swelling.

If your symptoms worsen, call your doctor.

source: nubella

(by Marcela Vanharova)