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January is a month when some choose to make new year resolutions. It is a time to reflect on the past 12 months. And look where you want the next 365 days to take you. Time reported that 50% of Americans resolve to exercise more. But is exercise safe for everyone?
Exercise is safe for most people. But, some adults should check with a doctor before starting an exercise program. Those with health problems must talk with their doctor to lower their risk of injury or other harm.
In this post, you will learn about safe exercise and how to reduce your risk of injury.
Research shows that regular physical activity is vital for health. Exercise also plays an important role in disease prevention. New studies show that physical activity boosts mood and makes the immune system strong. Some say, exercise is the best medicine.
The U.S. Department of Health and Human Services recently updated the Physical Activity Guidelines for Americans. The guidelines provide science-based recommendations to help people improve their health through exercise. Information presents the types and amounts of activity that provide the best benefits.
To determine if exercise is safe, children and young adults need a yearly physical. Check-ups help identify health problems that interfere with exercise or that increase the risk of injury. Through preventative care, doctors can identify breathing problems like asthma or heart conditions.
Also, adults should check with their doctor about exercise if they have:
These conditions can affect the way the body produces and uses energy.
Some movements are more comfortable to perform, and some are more gentle on the joints. Here are a few of the safest exercises to try this year.
Walking is the safest exercise because it is simple. This activity requires no training; you have already been practicing for years! It is safe, you don’t need any equipment, and you can walk almost anywhere. You can walk alone or make it a group activity. Walking only 30 minutes daily increases cardiovascular fitness, bone density, and weight management.
The next exercise, swimming, tops the list of safe exercises because it is “low-impact” on the joints. Swimming gets your heart rate up, builds muscle, and increases endurance. Water activities are great options to get in shape with low risk of injury.
Strength training eliminates contact injuries associated with other sports. The exercises are safe and effective for increasing your heart rate and muscle mass. Push-ups and sit-ups are examples of simple strength training exercises you can try. Use a spotter when lifting heavy weights or attempting new exercises for safety. Spotters also help you get the most out of your workout.
Here are some more tips for preventing an exercise-related injury:
For most people, exercise is safe. And it provides many health benefits. But physical activity can cause injury. If you are wondering what I’m talking about, here are some examples.
Traumatic injury is one type of exercise-related injury to avoid. Trauma is when there is physical injury to the body. A traumatic injury can affect joints, bones, or muscles.
To prevent this injury, ease into physical activity. Do not rush into an exercise without warming up, or work too hard. Doing this increases the likelihood of injuries like strains and sprains increases.
Overuse injury is a second type of exercise-related injury. Exercise stresses the body. When joints or muscle groups work too hard there is an increased risk of overuse injury.
This type of injury can also occur when your body does not have enough rest between activities. For this reason, it is important to get “rest days” in your exercise routine.
If you experience a trauma such as a fall, muscle strain, or contact injury during exercise, consider these interventions.
For strains and sprains, doctors recommend R-I-C-E, which stands for Rest, Ice, Compression, and Elevation. You should:
For discomfort, adults can take over-the-counter medications like acetaminophen, ibuprofen, or naproxen. Look for medications labeled “non-steroidal anti-inflammatory” because these reduce swelling pain.
Braces, splints, and slings support injuries and gives relief while also promoting healing.
To talk about starting an exercise program, or what activities might be right for you, talk with one of our board-certified physicians. You can click below to book an appointment. My Virtual Physician’s caring experts offer services to address your healthcare needs. If you have suggestions for other topics you want to read about, let us know! Don’t forget to follow us on social media!
