There are many benefits to keeping your body physically fit. The healthier your body, the better you are able to manage your weight.
You can also reduce the chances of getting certain diseases such as Type 2 diabetes and osteoporosis. You will also be able to lower your cholesterol levels, reduce your risk of having a heart attack, and have lower blood pressure. One more benefit of keeping physically fit is that it will reduce your chances of getting injured. For instance, a physically fit body will have more balance and coordination, which can reduce your chances of falling. There are also some specific physical activities you can do in order to prevent certain kinds of injury.
Here are 5 fitness tips that will help to prevent injury.
1. Strengthen Your Core Muscles
Your core muscles are deep within your trunk. The core muscles include the traverse abdominis, which are located on each side of the naval, and the internal and external obliques, which extend diagonally from the ribs to the pelvis. Strong core muscles indicate that the body is physically fit. These muscles enable you to stand up straight, shift the weight of your body, and move in any direction. When your core muscles are weak, it leads to poor posture and lower back pain. Weak core muscles also increase your chances of injury.
The plank is one of the most effective types of exercises that help to strengthen your core muscles. You can also use core-strengthening equipment, such as kettle balls and wobble boards. When you exercise your core muscles, you are strengthening your abdominal and back muscles, which are needed for various activities that you do throughout the day.
2. Maintain a Healthy Diet
Maintaining a healthy diet means you are getting enough vitamins and minerals that keep your body strong. For example, calcium is necessary for keeping your bones healthy. Magnesium keeps your muscles relaxed, so there is a less chance of straining them or getting painful cramps. Vitamin C helps to prevent sickness by boosting your body’s immune system. Omega-3 aids in brain function and improves cardiovascular health. Other important vitamins and minerals your body needs to include:
- Vitamin B-12
- Vitamin D
- Vitamin A
- Co-Q10 (Ubiquinol)
The best way to get these essential vitamins and minerals is to eat a variety of fruits and vegetables. Fatty fish, beans, liver, and egg yolks are also good foods to eat that contain many of these vitamins and minerals. Maintaining a healthy diet lessens your chances of getting sick. It can also lessen your chances of getting certain diseases, including cancer. It’s also important to get the right amounts of protein, which reduces muscle breakdown after exercising. Antioxidants help to prevent muscle damage. It’s important to keep the body adequately hydrated as well.
3. Take Advantage of Health Apps
There are a variety of apps that can help you eat healthily, get adequate amounts of exercise, and get enough sleep. Keeping track of your health and fitness goal with an app can help you to identify unhealthy habits and replace them with good ones. Some apps enable you to keep track of how many calories you consume throughout the day. There are also apps that help you know how much sleep you are getting and even help you shop for healthier food.
Some of the best health and fitness apps include:
- My Diet Coach
- Fabulous: Self-care
These health apps will not only help you meet your health and wellness goals, but they can also help you attain a high level of physical fitness, which will, in turn, reduce your chances of getting injured.
4. Use Wisdom at Work
One of the most common places to get injured is at work. According to the Bureau of Labor Statistics (BLS), private industry employers reported 2.8 million nonfatal work-related injuries and illnesses. Some of the most common work-related injuries include slips, trips, and falls, muscle strains, being hit by falling objects, cuts, and lacerations. Staying physically fit can prevent you from getting injured at work, but it’s also important to use protective equipment when necessary. In order to lift heavy things, you should always use the correct lifting technique. When lifting or moving really heavy objects, use a forklift, dolly, or other pieces of equipment that will help you move it more easily.
When starting a new job, it’s important to recognize the particular hazards of that job. Taking frequent breaks is also necessary as it helps to clear your mind and reduce stress. When on a break, you should always get up and move around, which prevents injuries associated with sitting in the same position for prolonged periods of time.
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5. Practice Good Ergonomics
Something you can do at both work and your home office in order to prevent injury is to practice good ergonomics. The goal of ergonomics is to increase productivity while decreasing discomfort. One of the most common types of injuries in an office setting is repetitive stress injuries, such as carpal tunnel syndrome. This type of injury occurs when you use the same movements over and over again. For instance, if you spend a lot of time on your keyboard, you should have it set up so that your fingers and wrists don’t get strained. Having a wrist rest pad can help.
Other tips for practicing good ergonomics include:
- Maintain good head and neck posture – make sure the center of your computer monitor is at eye level
- Combat eye strain – take a 20-second break from looking at your monitor every 20 seconds
- Maintain good posture while sitting – don’t slouch in your chair and position your hips as far back as possible
It’s also important to vary your body positioning and get up and move around on a regular basis. Practicing good ergonomics will help your body do its best work while preventing injury.
When you strengthen your core muscles, maintain a healthy diet, take advantage of health apps, and use wisdom at work, including good ergonomics, you will significantly decrease your chances of getting injured.