It is easier than you might think to injure yourself exercising at home, so you need to be aware of the potential pitfalls – because this trend could continue.
If you’ve exercised from home or are ready to give it a try, here are a few things you can do to make sure you stay injury free.
Important note: Before starting a new exercise program, consult your doctor. Stop immediately if you are in pain.
Check your training area for potential hazards
Most people don’t have a home gym, nor the space or money to create one. That’s fine because you can do a lot of workouts with minimal space and equipment. But that doesn’t mean you can just hop around your living room, basement, or garage.
“Make sure you give yourself more space than you think you need so that you don’t bump into anything while moving – for example, falling out and running against a coffee table,” said Jumha Aburezeq, head coach at StoopidFit, a lifestyle company Coaching platform.
Aburezeq said he also advises clients to place a mirror in the area when doing resistance training such as weight lifting, since poor form is the number one cause of injury in this training category. And if you’re exercising on a hard surface, have a towel handy to wipe up any sweat that drips on the floor. If you don’t, you can slip.
Robert Herbst, a personal trainer and world champion in powerlifting, said that if you plan to lift weights overhead or jump ropes, you should check the ceiling height and clear the area of ​​potential safety hazards such as throw carpets and wobbly artwork. “Throwing carpets can cause someone to slip,” he said, “and some pictures may fall off the wall from the vibration of dropping a kettlebell.”
Dress for (training) success
Exercising in pajamas can be comfortable, but always wear quality workout clothing. Wearing comfortable clothing can limit your movements and put strain on your joints, Aburezeq said, especially if you are actively working, such as doing a high-intensity online interval training or HIIT class.
And bare feet better help you push off on certain movements like squats. However, you need to get your feet used to being unshod and the floor needs to be free of objects that could cut or scratch your feet. If you are lifting weights or other objects that could potentially fall on your toes, wear shoes for these exercises.
Spring for a personal trainer
Hiring a personal trainer may seem like an extravaganza – and unnecessary in this new world of online courses and training videos. But it can be a smart investment. While there is basically nothing wrong with online courses and videos, the instructor won’t be able to see you and rate your form. Also, sometimes you shouldn’t listen to what the teacher says.
“If you watch a video and they tell you to go harder or get over the discomfort but your knee is really hurting, it might be better to slow down, rest, change the exercise, or do something else” said Kaleen Canevari, founder and CEO of Flexia Pilates, which sells Pilates equipment and offers online classes.
By comparison, a qualified fitness professional will work with you to determine your fitness goals and create a program to help you achieve them. The trainer will also show you exactly how to perform certain movements, which is critical to staying injury free.
“Using a personal trainer doesn’t have to take forever,” said Greg Maurer, vice president of fitness and education at Workout Anytime, a 24/7 gym concept. You may only need a handful of sessions.
Warm up, cool down, don’t overdo it
It’s important to warm up before training, cool down afterwards, and not go crazy trying something new. A good warm up / cool down routine depends on what you are going to do.
For active workouts such as online classes or HIIT training, Aburezeq recommends dynamic stretches such as leg swings to warm up and static stretching (touching the toes) afterwards. In weight training, the best thing to do before your workout is to do several light repetitions of the exercise you are about to do.
When starting a new workout, always start slowly and easily, and build from there. It’s much better to take a couple of weeks to reach your target intensity or length than go nuts and immediately strain or rip something.
Have a safety valve
Accidents happen. You could cut yourself, hit your head, or pass out. If you’re exercising alone, make sure your cell phone is handy, said Bill Daniels, a California-based personal trainer.
Choose nature
“When sunlight falls in your eyes, it is an extremely strong stimulus for your body,” said Maurer. “When you’re outside, a lot happens physiologically, whether you notice it or not.”
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