Things are different when you are working out at home. Back at the gym, trainers and instructors watch over you and offer corrections if you make a risky move. If the equipment breaks, you report it to the front desk.
At home, you’re on your own. Take a look at this checklist that will help you prevent accidents and reach your fitness goals.
Planning a Safe Workout at Home:
1. Clear a space. Most injuries occur at home, and falls are the leading cause. Put away anything you might trip over, like kid’s toys or empty boxes. Ensure that you have enough room for step aerobics or lifting weights.
2. Wear shoes. Feel free to dress down if you’re comfortable in old joggers or paint-stained t-shirts. However, it would be best if you still had proper footwear. That means closed shoes if you drop a dumbbell and adequate support for any high impact activities.
3. Research purchases. Home equipment may be cheaper and less sturdy than commercial brands. Check warranties and service agreements. If your budget is limited, stick to simple gear like jump ropes and resistance bands.
4. Eat light. Consuming a balanced meal a couple of hours before exercising will keep you energised and give your body enough time to digest your food. If you’re still hungry, snack on something small like a smoothie or a cup of cottage cheese
5. Stay hydrated. It would be best if you still had your water bottle. The NHS recommend drinking 6 to 8 cups or glasses of fluid a day. Water, lower-fat milk and sugar-free drinks, including tea and coffee, count. It is essential to replace lost fluids through sweating during and after your workout.
6. Schedule rest days. Listen to your body. It needs time off to recover and build muscle. Take a complete rest or do something gentle like a leisurely walk or restorative stretching.
7. Seek instruction. If you’re unsure about what to do, watch videos or borrow library books for ideas and guidance. Online classes and TV shows can even design your workout for you.
8. Talk with your doctor. It’s crucial to check with your doctor if you’ve been sedentary or have chronic medical conditions. There’s usually some physical activity that’s beneficial for any circumstances.
Staying Safe When Working Out at Home:
1. Stay focused. It’s easy for your mind to wander in a house full of distractions. Staying focused will reduce your risk of careless accidents.
2. Customise your workout. Your workout can be personalised according to your interests and abilities. Respect your limits by keeping your age, medical history, and previous injuries in mind.
3. Check your form. Your actual posture may be significantly different from your mental image. Install a mirror or videotape yourself to see how you look in action.
4. Pace yourself. Gradually increase the intensity of your workouts. A talk test is one easy measurement for aerobic exercise. It’s low intensity if you can talk and sing, moderate if you can only speak, and vigorous if you’re breathing too hard to speak comfortably.
5. Warm-up. Ease into your workout. Spend 5 to 10 minutes doing slow and gentle movements to prepare your body and mind. Walk-in place and swing your arms.
6. Cooldown. Finish your workout with another 10 minutes of similar simple exercises. This is also the ideal time for static stretches while your body feels more limber.
7. Cross-train. Develop a program that increases your overall fitness. Train for heart health, strength, balance, and flexibility.
Exercising at home is a great way to stick to a consistent routine to achieve the results you’re working for. Stay on track by paying attention to your surroundings and choosing activities suitable for your goals and fitness level.