Top Tips for Safely Exercising At Home and Outdoors
For over a year, COVID-19 has continued to force fitness centres and studios to be shut down across the province, leaving people to find alternative ways to stay active. With the warmer months around the corner, many are already or will be taking advantage of the outdoors to practice yoga, run, cycle, weight train and perform other exercises to stay mentally and physically fit. However, this may increase risk of injury if not performed properly. For example, exercising outside could increase your risk of injury if you are not careful about your surroundings such as holes in the ground, slippery surfaces during or after rain and excessive heat or sun exposure. Also, injuries are more likely if you use unsafe substitute items for weights and dumbbells.
If you’re performing physical activity outdoors, such as weightlifting or yoga, be sure to check that you have adequate space and that your training surface is clear of any debris such as rocks, branches, and waste. Select clothing to match the temperature outside. For example, if it’s hot, wear something breathable and light. Make sure to bring an extra water bottle as well so you can properly hydrate.
No equipment, no problem:
There are many items that you can use to substitute for kettlebells, weights, and dumbbells to get an effective workout. Here are a few examples:
-laundry detergent jug
-bag of potatoes or soil
Trees and tree branches:
Be kind to mother nature! Make sure to choose trees and branches appropriate for your weight.
Park benches:
Ensure the bench is balanced and stable before using it for an activity. Here are some things to consider-
-Footwear: Ensure your choice of footwear is tailored to the type of exercise you’re performing in order to prevent slips and falls. You should either be wearing shoes or be barefoot if you’re using a mat.
-Space: Make sure the space around you is clear of objects you can trip on, such as toys.
-Props: Use proper household items to substitute for weights and dumbbells, such as water or laundry detergent jugs.
-Stools and Chairs: If using a stool or chair to support your workout, make sure that it is stable and has a wide base of support.
Mobility drills for warmup and recovery:
While exercising safely is important, it’s equally crucial to do a few stretches before and after a workout. A great way to build a comprehensive exercise regime is to incorporate mobility drills that can help manage pain and reduce the risk of injury. Here are 2 examples of excellent mobility drills
Drill #1: Active hip flexor mobility
Begin in a split kneeling stance with the legs bent to roughly 90 degrees. Staying tall, squeeze your glute muscles and lean forward until you feel a stretch on the front of your
Hip. Move in and out of the stretch repeatedly. To increase the challenge of the stretch, you can bend the back leg and hold it with your hand. This is a great exercise for improving hip mobility and may even help those with back pain.
Drill #2: Active shoulder mobility
Lay on your back on the ground or atop a foam roller. Using a band or towel in your hands, pull it apart to create a light tension. While maintaining tension, slowly bring your arms overhead until you feel a stretch in your shoulders or chest, neck and back. This is a terrific drill for improving upper body mobility and reducing shoulder and neck tension.
Everyday tips for success:
Whether you’re training at home or outside, take it slowly and be gradual–adding intensity such as increasing the amount of reps, sets or time of exercise–by 10% every 1-2 weeks. This gradual progression will help reduce the risk of an overtraining injury.
Make a plan to maintain consistency and see gradual progression over time:
Your plan should be specific to your needs. For example, if you’re a runner or cyclist, consider performing alternative exercises, in conjunction with your primary activity. This will benefit other areas of your body and reduce the chance of an overuse injury.
Incorporate mental imagery:
Research in this area suggests that mental imagery can improve sport performance while giving your physical body a chance to recover. This can be as simple as closing your eyes, slowing down your breathing and imagining the details of practicing or playing your sport. If you’re exercising for general health, 5 minutes of focused and purposeful breathing may also help reduce stress, tension and anxiety.
Workout “together”:
Finally, consider exercising with your friends over a video conference call. This is a great way to increase motivation and make your workout more fun, and, always be sure to follow the latest safety guidelines, such as wearing a mask and maintaining social distancing.
Author: Dr. Marco De Ciantis, D.C.