The covid-19 pandemic has contributed to the closure of gyms to maintain social distance. More people are shifting their gym time and fitness classes to home-workouts. Surprisingly, exercising at home has turned out to be easy and more convenient compared to working out in the gym. You don’t have to worry about the long traffic while heading to the gym, gym membership fee, or expensive studio classes. This helps you save time and money while exercising at the comfort of your home.
Even though working from home is safe and efficient, it requires some planning and forethought before starting. You need to follow basic safety rules and exercise with caution to avoid injuries. Before proceeding, make sure that you consult with your doctor or your fitness instructor for proper guidance. Follow these steps to help you avoid injury when working out from home.
Evaluate your workout space
While working out, you may kick or fall on furniture, causing injury to yourself. Since you cannot predict how big the move is, it is essential to clear the area where you will exercise. You also don’t want to limit your range of motion because there is not enough room around you. Most workouts require more square footage, while some fitness exercises like mat Pilates require a small area.
Choose a proper footwear
You are probably wondering why shoes are essential when you are working out at the comfort of your home. To answer this, some workouts like strength training and high-intensity interval training (HIIT) may require training shoes that provide lateral support compared to running shoes that fail to provide the right amount of stability. Working out in casual footwear, socks and flip-flops may lead to injuries and increase the risk of falling, slipping, and tripping. In addition, exercising barefoot can also increase the risks of injuries, and you will be putting too much pressure on the bones of your feet. Wearing comfortable shoes, mores those which are padded, can help reduce this impact and injuries. Even though some workouts like yoga, Pilates, and dance are best when barefooted, shoes are still recommended since these workouts also apply a lot of pressure.
Make time for a warm-up
Every exercise should begin with a warm-up and end with a cool down period. Warm-ups are very important when exercising since they prepare your body for exercise, increasing your performance and reducing injury risks. It gradually increases your heart and blood flow rate and loosens your muscle and joints. Try jogging in place for 5 to 10 minutes, ride an exercise bike or jump rope before beginning your workout. A cool-down is also vital after working out to bring your heart and blood flow rate back to normal. It also helps in flushing out the lactic acid out of your system and preventing muscle soreness. One way to cool down is walking for 5 to 10 minutes and stretching using static stretching.
Put on your gym clothes
Exercising at home does not necessarily mean that you can work out in your pajamas. Instead, dress like you are heading to the gym to create a fitness environment. It’s even better to exercise in your athlete clothes and footwear rather than in your pajamas.
Know your limits
Working out at home means you are not in the presence of your trainer. Hence, for any fitness exercise you are planning to undertake, make sure to consult with your gym or fitness instructor to help determine the limits to that particular exercise. For instance, if you are lifting weights, consult first on the right amount of weight you can safely lift. Avoid causing too much strain on your body, which can lead to muscle exhaustion.
Always listen to your body
Exercising can be intense and cause discomfort. However, a successful workout doesn’t mean you have to feel pain. Pain could be a sign of muscle exhaustion or torn ligament. Always take breaks to listen to your body. Pain can be a sign of putting an end to your workout session. On the other hand, if you are working out for the first time, expect to feel discomfort since your body is not used to such intense pressure, which is normal for a beginner.
Exercising is crucial since it improves your muscle strength and boosts your endurance. Staying at home doesn’t mean laying on your couch the whole day but instead, choose to remain active. Create space in your house and continue your workout sessions away from the gym. Make sure to take precautions and consult with your trainer before you begin to exercise.