Keep your fitness routine risk-free

Worried about workout injuries? Follow these tips and you’ll always exercise safely
Published 9 April, 2018
Start slowly

If you still need to build up your fitness levels and aren’t used to exercise, start off slowly with a low-impact workout, such as walking or swimming. Both will help you gradually increase the amount of exercise you do, without putting you at risk of injury or burn out. Need a challenge to aim for? The #WW5kMyWay event takes place 9-10 June 2018 and you can complete your 5k distance any way you like – including swimming, walking or running, if you’re up for it! You’ll also have plenty of time to train if you start now. 

Dress (your feet) appropriately

Wearing the right shoes for your chosen activity will help reduce your risk of injury, pain and even back and joint problems. Love racquet games, like tennis? Look for proper tennis shoes that will support your feet as you move from side to side. Want to start running? Get fitted for a pair of flexible running shoes to avoid blisters. Prefer to walk? A pair of comfortable, supportive shoes will do the trick.

Stay hydrated

Before you work out, make sure you’ve had enough water to drink; you’ll not only stay hydrated, you’re likely to get more out of your workout. If you’re exercising at moderate intensity, it’s important to drink water before, during and after your workout.

Stretch yourself

A few quick warm-up exercises, such as marching on the spot, will help prevent injury during your workout and could even help you get more out of your fitness routine. It’s also important to cool down afterwards by doing some light stretches – you’ll gradually relax, which will help improve your flexibility and slow your heart rate.

Listen to your body

Pay attention to how you feel during your workout and how your body performs. If you feel extreme pain, dizziness, or nausea, stop what you’re doing, drink some water and speak to your GP. It’s always worth checking in to make sure you’re doing the right exercise for you, especially if you have any existing medical conditions or disabilities. Staying on top of what your body’s telling you could be the difference between keeping fit and suffering a setback through injury.

Check out the Fitness hub for more inspiration.