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  • Writer's pictureErick Rivas

Tips for Exercising Safely: A Guide for Beginners

Exercise is an essential part of maintaining a healthy lifestyle. It helps improve physical health, mental health, and overall wellbeing. However, when it comes to exercising, safety should always be a priority. Exercising in an unsafe manner can lead to injury, which can be a setback in reaching our fitness goals. If you're new to exercising, it's important to know some tips for exercising safely. This blog will provide you with essential tips on how to exercise safely and avoid injury.


Start Slowly

One of the biggest mistakes people make when starting an exercise program is pushing themselves too hard too quickly. Starting slowly will allow your body to get used to the exercise and prevent injury. Begin with low-intensity exercise such as walking or light resistance training. Gradually increase the intensity, frequency, and duration of your workouts as your fitness level improves. Remember, slow and consistent progress is key.


Warm-Up and Cool Down

Warming up before exercising is essential to prepare your body for the workout and prevent injury. A few minutes of light cardio, stretching exercises, and joint mobility exercises can help warm up your muscles. Similarly, cooling down after a workout can help your body recover and prevent injury. A post-workout stretch can help to release muscle tension and improve flexibility.


Use Proper Form

Whether you're doing cardio, weight training, or HIIT, using proper form is critical to prevent injury. Incorrect form can put stress on muscles and joints that can lead to injury. Make sure you know the proper form and technique for each exercise. A personal trainer or fitness coach can show you the proper form and technique for each exercise.

Know Your Limits

Pushing yourself to your limits can be advantageous, but overdoing it can lead to injury. Listen to your body and know your limits. If you are practicing resistance training and can no longer do a rep with proper form, than this is indication that you need to stop. If you feel pain or discomfort, stop immediately. It is better to decrease the intensity of your workout rather than risking injury.

Hydrate and Eat Properly

Staying hydrated before, during and after exercise is important to keep your body functioning well. Not drinking enough water can lead to dehydration, which can cause dizziness, cramps, and in severe cases, heat exhaustion or heatstroke. Eating a well-balanced diet can also help you maintain a healthy weight and supply your body with the energy it needs to sustain your exercise routine.


Exercising is an excellent way to improve your health and overall wellbeing. However, it's essential to exercise safely to avoid injury. Starting slowly, warming up and cooling down, using proper form, knowing your limits, staying hydrated and eating right are all crucial tips to help you exercise safely. By following these tips, you can avoid injury and achieve your fitness goals!


Erick Rivas

Integrative Nutrition Health Coach




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