Maybe sheltering in place was just the motivation you needed to start your exercise routine, or maybe your usual gym habit got a makeover as you started working out at home. Either way it’s important to take the proper precautions when exercising at home to stay safe and avoid injury. Here are some things to keep in mind.
Make sure to warm up and cool down.
It’s tempting to jump right into your workout and then rush back to your life, but the warm up and cool down are key for preventing injury. Take five to ten minutes on each end of your workout to properly prepare and relax your body with some low intensity movement and full body stretches.
Mix up your movements
Doing the same movements over and over again can lead to repetitive use injuries. Change up your workouts to include a variety of different movements and exercises. This could look a few different ways. For example, alternating between strength training, yoga or pilates and cardio, or changing the area of the body you work each day.
Rest as needed
Listen to your body. Hold off on exercise when you're sick or feeling very fatigued. Cut back if you cannot finish an exercise session, feel faint after exercise or fatigued during the day, or suffer persistent aches and pains in joints after exercising. Never sacrifice good form by hurrying to finish reps or sets, or struggling to lift heavier weights. If going slower or using lighter weight or modified movements allows you to keep proper form, do it! Ultimately ensuring you’re using the proper form will help you build strength and function better than compensation patterns.
Work-from-home and working out
Whether you’re business as usual or working from home, it’s a good idea to practice some exercises that help counteract the actions and positions you do all day. It’s easy to get comfy working on the couch, or sitting and staring at the computer on your desk all day. But that’s exactly why it’s important to do some moves that reverse the forward-facing, typically hunched-over position that causes tightness in your neck, shoulders, and middle back. Focus on posterior chain exercises like deadlifts, bridges, and seated or bent-over rows. Set a timer, or use your fitbit to remind you to periodically get up, stretch, and move your body. It could be as simple as walking down the hall to get more water, or doing 10 squats, 10 glute bridges, and a 30-second plank hold.