Functional fitness: Tips for safe exercise
Functional fitness is an excellent way to stay active and improve daily mobility, but it's important to keep safety in mind. Whether you're just starting out or already have an exercise routine, following some basic safety tips can prevent injury and help you get the most out of your workouts.
By practicing these guidelines, you can enjoy the benefits of functional fitness while staying safe and healthy.
Warm up properly. Before your workout, spend five to 10 minutes warming up. This allows your body to prepare for exercise by providing more oxygen to your muscles, lubricating your joints, and increasing your range of motion.
Engage your core muscles. Tighten the muscles in your core by imagining that you are preparing to counter a push from the front, side, or back. Engaging your core protects your back and helps with balance.
Don't lock your joints. Always leave a slight bend in your knees and elbows when straightening out your legs and arms. Hyperextended joints can strain ligaments around the joint.
Work in a pain-free range of motion. When moving your arms or legs, stick with a range that feels comfortable. Over time, the range will likely expand.
Be smooth. Keep your movements slow and controlled. Jerky actions can lead to spraining or straining a muscle, tendon, or ligament.
Stay focused. If you're paying attention to what you're doing, you're more likely to maintain good posture and alignment.
Don't hold your breath. Blood pressure rises if you hold your breath during resistance exercises. Exhale as you work against gravity when lifting, pushing, or pulling; inhale as you release.
Don't push through illness or fatigue. Fatigue can be a sign that you're overdoing it. If you experience any warning signs, stop immediately.
Cool down afterward. Gradually slow your activity at the end of a workout. Stopping abruptly can leave you feeling lightheaded or dizzy, which could lead to a fall. Finish with stretches.
For more information on staying active as you age, make everyday tasks easier, and even improve your game, check out Discovering Functional Fitness: Exercise, a Special Health Report from Harvard Medical School.
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