Exercise for Beginners:
Tips & Injury Prevention
by OCPBC
It’s no secret that being active and exercising is the key to living a healthy lifestyle. It’s important for beginners to get in a routine of exercising regularly and being active. There are a number of different workout routines you can do and a lot of things to keep in mind when deciding what yours will be. Injury prevention is extremely important as many beginners tend to get hurt when working out for the first time.
Routines
For beginners, it’s recommended that you start slow and give your body time to get used to exercising. Aim for 3-4 days a week of light exercise to start. This can be a mix of cardio and strength training. The beginning stages are all about getting used to working out regularly and being active. Once you feel comfortable, you can increase the intensity of your workouts and the duration. Try to mix cardio and strength training for optimal results, instead of choosing just one option.
Injury Prevention
It’s crucial to make sure you are taking care of your body, regardless of how often you exercise. Beginners especially tend to injure themselves because they push themselves too hard, don’t stretch, or aren’t prepared to workout.
Keep these things in mind when preparing your body to engage in physical activity:
- Stretching – Above all, stretching is key. Before you exercise you need to stretch properly. Many injuries occur when people aren’t warmed up properly. Your muscles need to be ready to exercise. Some of the most popular stretches to practice are the quadriceps stretch, the knee-to-chest stretch, and the shoulder stretch.
- Hydration – Exercising naturally dehydrates the body, so it is important that you properly hydrate before engaging in physical activity. You will feel weak if you get dehydrated and lose too much water.
- Don’t Push Yourself Too Hard – Beginners can sometimes push themselves too fast out of the gate. Start slow and make sure you’re physically prepared before you push yourself too hard. Gradually increase your intensity over time.
- Nutrition – As discussed in previous blogs, your body needs certain vitamins and minerals to keep it strong. The same goes for working out. Your body needs adequate levels of clean protein, complex carbohydrates, and healthy fats to perform optimally. Proper nutrition is a vital part of being physically prepared to complete an exercise routine.
Exercise and Injury Prevention with OCPBC
If you ever suffer any minor injuries due to physical activity, please call us. We are highly experienced with injury care and have treated thousands of patients suffering from numerous different injuries. Our advanced Physical Therapy center is also an option for those who might be suffering from chronic problems due to running, strength training, etc. We have three different locations in South Florida and you can reach us at 561-967-6500.
