5 Simple Rules For Exercising Safely With A Busy Lifestyle

Regular exercise is important if you want to stay fit and healthy but sometimes, it can have the opposite effect. If you don’t exercise safely due to a busy schedule or just everyday life getting in the way you could end up injuring yourself. This can result in not being able to stay active and enjoying the benefits of exercise.

Sometimes, workout injuries happen and there isn’t really anything that you can do about it. However, most workout injuries are caused by bad practice, which means that they could have been avoided. As long as you follow good advice and you know how to exercise safely, you should be able to avoid any serious injuries. These are some of the most important things to remember if you want to exercise safely especially when you are in a time crunch.


Warm Up And Cool Down Properly 

Most of us already know this but a lot of people ignore the warm up and cool down because they don’t realize just how important it is. If you jump straight into a vigorous workout without warming your muscles up properly, you’re likely to pull a muscle and injure yourself. You only need to do a 5 minute warm up and a quick stretch but it makes such a big difference. It’s important that you always make time at the beginning of your workout for a warm up. 

Cooling down is the part that people ignore the most because they’re tired at the end of a workout and they just want to hit the showers. But if you don’t stretch your muscles out and cool down properly, they will seize up and you’ll end up with very sore muscles the next day. A brisk walk on the treadmill for 5 minutes will bring your heart rate down and then you can do a full body stretch to stop your muscles from tightening too much. 

Invest In The Right Equipment 

Getting the right workout equipment is very important if you want to exercise safely. At the very least, you need some good running shoes if you’re doing cardio workouts. The right shoes give you the support that you need to absorb the impact from running. If you aren’t wearing a proper pair of running shoes, all of the impact will be absorbed by your ankle and knee joints and that can quickly lead to injuries. 

Workout clothes are important as well but a lot of people don’t understand the benefits so they don’t invest enough in them. Compression clothes increase blood flow to the muscles which helps you to perform better when you’re exercising but it also helps to speed up recovery and avoid muscle strain. 

Be Careful With Headphones 

A lot of people listen to music when they’re working out but most of us don’t realize that it could be damaging our hearing. If you listen to music at high volumes on a regular basis, it could cause a ringing in the ears, called tinnitus. If you develop this condition, you can use Miracle-Ear Notch Therapy for tinnitus relief but there is no complete cure for it. That’s why you have to be incredibly careful with the volume of your music when you exercise. Try to keep the volume below 60 percent and give yourself a break every now and again. 

Prioritize Form 

If you’re lifting weights in the gym, it’s important that you prioritize form. If you lift weights incorrectly, you’re going to injure yourself and it happens a lot because people are more focused on increasing the weight and the number of reps that they’re doing. But you’ll get better results from your workouts if you focus on good form, and you’ll be far less likely to do yourself an injury. If you are unsure about how to do an exercise safely, it may be worth booking a session with a personal trainer so they can show you how to maintain the correct form. 

Eat Properly 

Recovery is a very important part of avoiding injury and your diet has a big role to play in your recovery. Sometimes, when people are trying to lose weight quickly, they think that a crash diet is the best thing to do, but they never work and you’re not giving your body the nutrition that it needs to recover properly. If you’re not eating a nutritious diet that is high in protein, your muscles won’t repair themselves effectively and that means you’re more likely to injure yourself. It’s important that you eat properly within half an hour of finishing your workout if your body is going to repair itself effectively. 

As long as you follow these basic rules, you can avoid workout injuries and keep up with your exercise routine.  

For more fitness inspiration and barre workouts visit Nadia Murdock Fit on Instagram @NadiaMurdock and the NMFIT Blog!