Safety Tips For Beginners Of An Exercise Program

Safety Tips For Beginners Of An Exercise Program

Article
Health & Wellness
Contributed byKrish Tangella MD, MBAJul 28, 2017

Choosing to increase your fitness level by incorporating consistent exercise into your daily routine is very beneficial for your health. Whether you are just starting out an exercise routine for the first time or returning from a sedentary break, it is imperative that you have a safe experience. When inexperienced, injuries, dehydration, and hypoglycemia can arise during physical activity.

The American Diabetes Association has outlined several exercise tips on how to exercise to ensure a productive and safe workout: 

  • Start slowly if you have either not been active in a while or have never been.
  • If you are unsure about your health, talk to a healthcare expert about which activities would be best suited for you.
  • If needed, break up your daily physical activity goals into smaller sessions.
  • Recruit a friend or family member to exercise with you. This creates an encouraging and safe environment for both parties.
  • Warm up your muscles for 5 minutes before physical activity and cool down for 5 minutes post exercise. These 5 minute exercises should be performed at a lower intensity than the remainder of the workout and are meant to get your blood circulating.
  • Do not perform activities in exceedingly hot or cold temperatures. Indoor workouts should be completed instead during such extremes.
  • Keep hydrated. Drink plenty of water before, during, and after exercise.
  • Workouts should be invigorating, but not overly strenuous. If you are not able to talk and become short of breath, slow down.
  • Maintain proper form during your workouts to prevent injury. Seek help of a personal trainer or physical therapist to help you get accustomed to how activities should be performed.
  • Vary your workout routine over time to utilize different muscle groups and avoid getting bored with the same program. Changing workouts every now and then will keep you excited and motivated to continue.
  • Immediately stop your workout if you experience any pain, shortness of breath, or light-headedness. Consult your doctor if any of these symptoms occur.
  • Wear socks and shoes that fit well to take care of your feet. Determine if you have any blisters, redness, or other signs of irritation after exercise. Talk to your doctor if you feel you have a foot injury or a sore that will not heal.

If you suffer from diabetes, there are extra precautions that you must take to protect yourself during physical activity:

  • If you feel like your blood sugar is falling too low, be prepared to test for it immediately and treat it. Carbohydrate sources should be kept with you at all times, especially if you are on insulin or if you have type 1 diabetes.
  • Wear a medical identification bracelet, necklace, or tag that shows you are a diabetes patient. Carry a cell phone with you in case of any emergencies.

It is critical that you talk to your doctor before you start-off with any form of exercise. He or she can help you determine what type of physical activity would be best suited for your body. Following these simple workout tips, regardless of your fitness situation, can ensure that you approach physical activity in the safest way. Although it may take a while to get accustomed to working out on a consistent basis, the results you will gradually feel will make your patience worthwhile.

References:

Injury-Free Exercise - 11 Quick Safety Tips [Internet]. American Diabetes Association [updated 2013 Dec 17; cited 2015 Jan 28]. Available from: http://www.diabetes.org/food-and-fitness/fitness/get-started-safely/injury-free-exercise.html

General Safety Tips for Getting Started With Exercise [Internet]. The Society for Cardiovascular Angiography and Interventions; 2014 Oct 28 [cited 2015 Jan 28]. Available from: http://www.secondscount.org/heart-resources/heart-resources-detail?cid=43ad397a-f78b-4e38-b121-d915327ae30e#.VMmbQGTF8WU

Fitness program: 5 steps to get started [Internet]. Mayo Clinic; 2014 Feb 8 [cited 2015 Jan 28]. Available from: http://www.mayoclinic.org/healthy-living/fitness/in-depth/fitness/art-20048269

Helpful Peer-Reviewed Medical Articles:

Silberman, M. L., & Biech, E. (2015). Active training: A handbook of techniques, designs, case examples, and tips. John Wiley & Sons.

Pearl, B., & Golueke, R. (2005). Getting Stronger: Weight Training for Sports. Shelter Publications, Inc..

Heyward, V. H., & Gibson, A. (2014). Advanced fitness assessment and exercise prescription 7th edition. Human kinetics.

Boyle, M. (2016). New Functional Training for Sports. Human Kinetics.

Was this article helpful

On the Article

Krish Tangella MD, MBA picture
Approved by

Krish Tangella MD, MBA

Pathology, Medical Editorial Board, DoveMed Team

0 Comments

Please log in to post a comment.

Related Articles

Test Your Knowledge

Asked by users

Related Centers

Loading

Related Specialties

Loading card

Related Physicians

Related Procedures

Related Resources

Join DoveHubs

and connect with fellow professionals

Related Directories

Who we are

At DoveMed, our utmost priority is your well-being. We are an online medical resource dedicated to providing you with accurate and up-to-date information on a wide range of medical topics. But we're more than just an information hub - we genuinely care about your health journey. That's why we offer a variety of products tailored for both healthcare consumers and professionals, because we believe in empowering everyone involved in the care process.
Our mission is to create a user-friendly healthcare technology portal that helps you make better decisions about your overall health and well-being. We understand that navigating the complexities of healthcare can be overwhelming, so we strive to be a reliable and compassionate companion on your path to wellness.
As an impartial and trusted online resource, we connect healthcare seekers, physicians, and hospitals in a marketplace that promotes a higher quality, easy-to-use healthcare experience. You can trust that our content is unbiased and impartial, as it is trusted by physicians, researchers, and university professors around the globe. Importantly, we are not influenced or owned by any pharmaceutical, medical, or media companies. At DoveMed, we are a group of passionate individuals who deeply care about improving health and wellness for people everywhere. Your well-being is at the heart of everything we do.

© 2023 DoveMed. All rights reserved. It is not the intention of DoveMed to provide specific medical advice. DoveMed urges its users to consult a qualified healthcare professional for diagnosis and answers to their personal medical questions. Always call 911 (or your local emergency number) if you have a medical emergency!