Exercise is a great way to keep your body fit and your mind fresh. However, without proper technique and preparation, exercise can lead to injury. Whether you're an athlete, office worker, housewife, or senior citizen, safety while exercising should always be a priority. Let's take a look at the explanation below!
Why is Safe Exercise Important?
Regular exercise offers many benefits, such as improving heart health, controlling weight, and reducing stress. However, sports injuries such as sprains, strains, muscle strains, or fractures can still occur if exercise is performed without proper preparation and guidance.
Sports injuries not only hinder your activities, but can also make you hesitant or reluctant to return to exercise.
Safe Exercise Tips from a Sports Specialist at EMC Grha Kedoya Hospital
1. Initial Consultation with a Doctor
Before starting a new exercise program, especially if you have certain health conditions or have not exercised in a while, it is highly recommended to consult a sports medicine specialist. The doctor will perform a thorough examination to assess your physical condition, potential risks, and recommend the most appropriate and safe type of exercise.
2. Warming Up and Cooling Down
Never skip warming up before exercise and cooling down afterward. A 5-10 minute warm-up will prepare your muscles and joints for physical activity, increase blood flow, and reduce the risk of injury.
After exercising, a 5-10 minute cool down helps to gradually return your heart rate to normal and stretches your muscles to prevent stiffness.
3. Choose a type of sport that suits your age and physical condition.
Each age has different limits and exercise needs.
- Children and Teens: Focus on activities that develop coordination and strength, such as active play, swimming, or cycling.
- Young Adults: Can try various types of sports with moderate to high intensity, but still pay attention to the correct technique.
- Seniors: Prioritize low-impact exercise that focuses on balance, flexibility, and muscle strength, such as walking, gymnastics, or tai chi.
4. Pay attention to the correct technique
Performing exercise movements with incorrect technique is one of the main causes of injury. If you're unsure, don't hesitate to seek guidance from a professional instructor or sports medicine specialist. Learning proper technique from the start will greatly benefit you in the long run.
5. Use the Right Equipment
Make sure you wear comfortable shoes and athletic clothing that are appropriate for your activity. For example, shoes specifically designed for running, or a protective helmet when cycling. The right equipment can provide the necessary support and protection.
6. Listen to Your Body
This is one of the most important tips. Don't push yourself if you feel pain or discomfort. Pain is a sign that something is wrong. Rest if needed, and don't hesitate to reduce the intensity or duration of your exercise if your body tells you to.
7. Adequate Hydration
Make sure you drink enough water before, during, and after exercise. Dehydration can cause fatigue, muscle cramps, and even dizziness.
When Should You Seek Medical Help Immediately?
Even with proper precautions, sports injuries can still occur. Seek medical attention immediately if you experience any of the following symptoms:
- Severe pain that doesn't go away.
- Significant swelling or bruising.
- Unable to move certain joints or body parts.
- Changes in the shape of a body part (e.g., it looks bent or displaced).
- Numbness or tingling.
- Dizziness, nausea, or blurred vision after exercise.
EMC Grha Kedoya Hospital is Ready to Support Your Health!
At EMC Grha Kedoya Hospital, we have experienced sports medicine specialists and comprehensive supporting facilities to help you exercise safely and recover from injuries. Don't let fear of injury stop you from living a healthy and active life.
If you're unsure about the right exercise program, experiencing pain during exercise, or need post-injury rehabilitation, don't hesitate to consult with our Sports Medicine Specialists at EMC Grha Kedoya Hospital. Your health is our priority. Schedule your consultation today and let's achieve a safe and optimal active lifestyle together!
Article written by Dr. Anita Suryani, Sp.KO (Sports Medicine Specialist, EMC Grha Kedoya Hospital).