4 safety principles in weight loss exercise
Despite its benefits, exercise can also be dangerous, increasing your risk of injury, especially if you've just recovered from an illness or if you have any health conditions (including obesity).
So it's important to know how to keep yourself safe and avoid potential risks before they happen. Here are some tips on staying safe while exercising for beginners.
Before You Begin: Safety Precautions
If you're planning to increase your physical activity or start an exercise program, ask yourself a few short questions before you take the plunge.
- Do you have heart disease and should only do physical activities recommended by your doctor?
- Do you feel chest pain during physical activity?
- During the past month, have you had chest pain when you were not physically active?
- Have you ever lost your balance due to dizziness or has it ever been so severe that you lost consciousness?
- Do you have a bone or joint problem (e.g. back, knee or hip) that could be made worse by a change in physical activity?
- Are you taking medication for blood pressure or heart disease?
- Do you have any other reasons why you should not do physical activity?
If you answer “Yes” to any of the questions on this list, you should consult your doctor for advice on how to safely exercise before starting an exercise program.
Likewise, if you have any chronic medical conditions (such as diabetes, high blood pressure or arthritis) or risk factors (such as smoking or being more than 20kg over your normal weight), you should also consult your doctor before starting the plan.
Exercise is often an important part of treating these conditions, but you need to do it with certain restrictions as advised by your doctor to get the desired exercise effect. At the same time, always remember the golden rule of exercise safety: start slowly, build up the intensity and duration of exercise gradually over time.
Getting Started: Get the Right Workout Gear
Many injuries and failures occur because people do not take the time to properly equip themselves for exercise. Make sure you:
- Wear shoes that fit and support your body and your activity. If you like to run or walk, buy shoes that are designed for this type of exercise. You can easily find these types of shoes at stores that specialize in selling exercise shoes.
- Wear appropriate exercise clothing. Sweat-wicking fabrics are best, but loose-fitting, lightweight clothing is also appropriate for exercise. For women, a supportive sports bra is recommended.
- Use protective gear: Helmets for outdoor cycling or other active sports; knee and elbow pads for skateboarding; sunglasses, sunscreen and hats for outdoor exercise.
When to Stop: Warning Signs
Some discomfort during exercise is normal and inevitable, since you are challenging your body to do more than it is used to. And you may experience muscle soreness after a vigorous workout. Soreness usually sets in after a day or two, especially with strength training.
However, pain and other symptoms that occur during exercise can be a warning sign of concern. You should stop exercising immediately if you:
- Pain or a feeling of pressure in the left or middle part of the chest, on the left side of the neck, in the left shoulder or left arm.
- Feeling dizzy and nauseous.
- Cold sweat.
- Muscle cramps.
- Feeling sharp pain in the joints, feet, ankles or bones.
- Be aware when your heart beats abnormally fast.
If you experience these problems while performing high-intensity exercises, it is best to slow down immediately. Allow your heart rate to decrease gradually before stopping, as stopping abruptly can cause circulation problems and fainting. In case you experience sudden, severe pain, stop exercising immediately and seek medical help.
Know your body's limits and needs
A big part of exercise safety is prevention. Just as your car will run better when you take care of it, your body will be less likely to get injured when you eat well, drink enough water, rest, and take care of the things it needs to function at its best.
