6 tips for safe exercise at home
Quarantine has made many people adhere to home exercise - and that's a good sign. Staying at home without moving can generate several health problems typical of sedentary lifestyles. Back pain is one of the main examples.
However, for physical activity to yield the desired benefits, it is necessary to be careful and respect the limits of the body. As in many cases there is no professional monitoring, the chances of injuries increase. For example, there is the common mistake of focusing only on the aesthetic advantages and ending up overloading the knees and musculature. Remember: body definition comes in the medium and long term and when the routine is done responsibly. To help, check out some tips below!
6 tips for doing physical activities at home
- Choose the right clothes: doing activity at home can make you feel like you don't need to wear typical sports clothing; But that's not true. When we work out wearing inappropriate materials, sweat cannot evaporate so easily, increasing body temperature and fatigue. In addition, some fabrics can irritate the skin due to the friction generated.
- The location also matters: to ensure more safety in practice, it is necessary to choose a room in the house that has the structure for the activities. Prefer well-ventilated environments, with good light and away from furniture or structures that could cause injuries - such as stairs and electrical wires.
- Prepare your body for what's to come: it 's essential to warm up for 5-10 minutes before starting the set. This raises the heart rate and aids oxygen transport and consumption, as well as muscle contraction. Preparing your body for more intense practice is essential - and at this point, jumping rope or jumping rope are great choices.
- Be careful with posture : if you are not careful, the risks of doing the exercises in the wrong position are great. This can damage the musculature or even the spine. Therefore, if you do not have the support of a professional, try to do the activities with the other residents of the house; so one can take care of the other. Another possibility is to choose an environment where a mirror is available.
- Respect your limits: especially those who are beginners or coming out of a sedentary lifestyle need to start with light exercise. Overworking the body won't bring results any faster, just pain or even injury. So, feel how far you can go and increase the intensity over the days. Another tip is to vary the muscles worked - if one day you focused on your arms, the next day prioritize your legs, for example.
- Feeling pain is not normal: of course the activities will generate a sensitivity in the worked area, but this does not mean that the pain should be naturalized - it is probably your body asking for a rest. So, if you feel very uncomfortable during practice, stop and do another exercise.
Observe your body's reactions during exercise
In all cases, if you notice any signs of injury, seek medical attention. The spine, muscles and ligaments are the most common areas of the body in the development of problems resulting from poor physical exercise.
And, if you have any type of chronic illness, such as respiratory, cardiac, neurological or orthopedic issues, it is necessary to talk to a professional before starting the practice. So, if you have any exercise that could harm your health, the doctor will be able to guide you.
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