How to exercise safely and avoid injuries

INJURIES can quickly derail a New Year’s resolution to exercise more, especially when beginners launch hard and fast into a new routine. Sports physiotherapist Randall Cooper, founder of Premax, outlines how people at any levels of fitness can start a new exercise routine safely.

GET A CHECK-UP

“When you take your car on a long drive, you get it serviced beforehand, so why not your body with exercise?” he says.

“Old injuries have a habit of flaring up when you change your exercise regimen, and weaknesses and restrictions can also contribute to injuries.

“Many health and exercise professionals offer screening assessments to help prevent injuries, and it’s also a good idea to get your GP to check for red flags as well.”

LOOK AFTER YOUR SKIN

“Sunburn, chafing and blisters are the most common complaints,” Cooper says.

“Premax.co offers a comprehensive range of premium skincare products just for sports and exercise.”

GRADUALLY CHANGE

“One of the quickest ways to get injured is to rapidly change your exercise routine or training,” he says.

“Progress to new activities gradually and allow your body to adapt to new stresses and training loads over weeks/months, not days!”

It is also easy to get carried away and train more often and intensely, so write down a graduated training plan and stick to it.

WARM UP CORRECTLY

“Warming up is more than just getting the muscles up to temperature,” Cooper says.

“Focus on quality of movement and your external environment during your warm up, and rub in some of the Premax Warm Up Cream Formula EP5 to get your body and skin totally invigorated and ready for action.”

STRENGTHEN YOUR MUSCLES

Cooper says research published in many medical and exercise journals has proven that strong muscles prevent injury.

“You don’t have to be a body builder – just two or three sessions a week of a few key exercises will be of enormous benefit,” he says.

TAKE TIME TO RECOVER

Rest is just as important to exercising safely as being active.

“Your body needs time to adapt and repair, so ensure you get at least eight hours sleep each night and at least two days of relative rest (from intense exercise) each week,” Cooper says.

Also pay attention to niggles that can turn into serious injuries, and signs of overtraining such as ongoing muscle pain, decreased performance, fatigue and appetite loss.

“Get that minor calf or shoulder pain checked out sooner rather than later,” he says.

FUEL YOUR BODY WELL

Healthy food and a varied diet will nourish the body to perform at its best, and hydration also is important. “If your musculoskeletal system gets low on energy stores, you’re more likely to get fatigued and injured,” he says.