Gyms and fitness centers across the globe closed down once the pandemic began, leaving us all no option but to work out at home.
At home, workouts can be fun, but there are many challenging aspects to them as well. For example, one may lose motivation quickly without a fitness coach guiding them.
The biggest problem with at-home fitness routines is that we’re all prone to injury. Whether it’s a workout equipment malfunction or pulling a muscle while exercising, hurting yourself is not fun. But, while workout injuries are pretty standard, you can avoid them.
This article will discuss safe at-home workout techniques and make sure that you don’t get injured while doing them.
Create A Workout Space
Working out in a cluttered space is never a good idea. If you don’t have a designated area for working out, you’ll be tripping over corners and bumping into edges. So the best thing to do is have a small corner for working out, whether in your living room or bedroom.
Ensure you have enough clear space to move and jump around and make sure you use a yoga mat on slippery surfaces to avoid nasty injustices.
Another thing to keep in mind, especially if you have kids, is to put away any toys which may be lying around your workout space to avoid any awkward and painful trips to the ER.
For example, if you’re using weights or dumbbells, make sure to store them away after use, or you may find yourself stubbing your toes while bumping into them.
An excellent way to ensure if you have enough space or not is by standing in the middle of your workout area and stretching out your arms. Then, jump around and spin a bit to ensure that you have enough space for high-intensity workouts.
Of course, if your arms bump into something while doing this, chances are you need a more spacious area to work out in.
Use Equipment Properly
If you don’t have workout equipment, you may try to DIY it, but that may not always work out well. Using a proper yoga mat keeps your back from getting hurt while you perform floor exercises such as crunches.
Be very careful when you use equipment like weights and kettlebells, making sure to have a good grip on them, or else you might end up dropping them on your feet or flinging them into the air.
Don’t use weights if you aren’t used to exercising with them. Instead, start with lighter weights and work your way up slowly. Fitness recovery from equipment-related injuries can be long and painful, so it’s always better to be safe than sorry.
Have a friend or family member around when you use treadmills or other gym equipment at home. Surveys show that about 22,000 treadmill-related injuries took place in the US in 2019. Please don’t increase the speed on your treadmills unless you can handle it.
Like with weights, it’s better to start slow and increase it slowly to avoid any injuries.
Wear Comfortable Workout Shoes
If you’re doing an easy, low-intensity workout, you can always go barefoot. But to be on the safe side, it’s better to wear some comfortable workout sneakers.
If your at-home workouts contain equipment like weights, wearing sneakers can help avoid injury if you ever accidentally stub your feet into them.
There have also been cases of people accidentally dropping their dumbbells and weights onto their feet. Now even though this may not completely help you avoid injury, wearing sneakers can lessen the impact. You should also wear sneakers when using equipment such as treadmills to prevent slipping or chafing your feet.
The best type of workout sneakers are comfortable and have a flexible and sturdy base. So make sure you put on a pair before you start working out.
Make Sure Your Form Is Right
Doing exercises incorrectly can lead to injuries such as pulled muscles and sprains. You need to make sure that your form is correct when doing specific exercises to avoid getting injured. Make sure to listen to your body; if something doesn’t feel good, you should leave it and move onto another exercise.
It also helps to be careful while doing exercises like crunches because if you strain your neck too much while doing them, you can end up in pain.
You can look up tutorials on YouTube to make sure that you’re doing exercises correctly. This way, you’ll avoid getting injuries while doing your at-home fitness routine.
Try Different Exercises
Doing the same thing can not only get boring but can also put too much strain on your body. For example, when you work out specific muscles like your legs, they tend to get sore the day after. So instead of repeatedly working the same set of muscles, it’s better to give them a little break to heal correctly.
Instead, you can alternate days and do weight training on some days and cardio on days where you’re trying to rest your muscles.
This way, you’re both toning up muscles and burning calories. Trying out different kinds of exercises is also a great way to keep things fun.
Drink Enough Water
If you’re working out at an intense pace, you’ll find yourself sweating a lot. Make sure you stay hydrated since you lose a lot of moisture while working out. If you don’t, chances are you’ll find yourself feeling weak and dehydrated.
Also, make sure to eat a small snack before working out so you can feel more energetic. Working out on an empty stomach might make you feel weaker, which isn’t fun at all.
Working out at home has become the new norm ever since gyms have shut down. It may seem like a daunting task, but with the proper precautions, you can start prepping your summer body at home!
We hope this article helped you learn all the ways you can avoid injuries while working out at home.