Tips for Safe and Healthy Exercise

Engaging in sports will be a lot more enjoyable and beneficial if you do it safely. Physiotherapist Gerda de Jong shares some tips to prevent an injury during sports activities.

Playing sports regularly helps us to keep fit and stay healthy. However, if it is not done properly, these activities can cause pain and discomfort. In this article, physiotherapist Gerda de Jong shares some tips to prevent injury during sports activities.

Engaging in sports will be a lot more enjoyable and beneficial if you do it right. Take the trouble to play safely and have fun while you work towards being a trimmer, happier you. Here are some tips to prevent an injury while involved in your favourite sports activity:

Warm-Up and Cool Down

Whether you are playing a light game of golf or sprinting around the stadium track, warming up with a gentle aerobic exercise helps to prepare the body for the activity. After the initial warm-up, remember to stretch the calf muscles in front, as well as the back of the thighs as part of your warm up routine.

After a run or a brisk walk, slowly jog or walk for five minutes. It is important to cool down after any vigorous sports activity so that your pulse rate can gradually return to normal.

For more tips on warming up and cooling down, do refer to Warming up and cooling down for exercise.

Warm up before exercise (Photo: Freepik)
Warm up before exercise (Photo: Freepik)

General Tips

  1. Wear shoes that fit properly and that provide enough shock absorption and stability. Shock absorbing shoe insoles often provide a protective effect to the lower limb.
  2. Always remember to put on your safety gear. Depending on the sport, this may mean a helmet, knee and elbow pads, mouth guard, gloves or shin pads. External joint supports have also been found to be protective (i.e., wrist protectors, knee supports or ankle stabiliser).
  3. When jumping, always land with your knees bent. Avoid bending your knees past 90 degrees when doing half knee bends.
  4. Increase your exercise level gradually. Accept your body’s limits – do not overdo any activity.
  5. Drink plenty of fluids to avoid dehydration. Start your activity well hydrated, and drink to thirst during your activity.
  6. Use sun protection – sunscreen and a hat will protect you from the sun’s ultraviolet rays.
Drink plenty of water to prevent dehydration (Photo: Freepik)
Drink plenty of water to prevent dehydration (Photo: Freepik)

Remember, you can get the most out of your sports activities if you prepare well for it!


Related Posts
Tips for Having Successful Conversations with Children with Social Communication Difficulties
Mother having conversation with daughter

conversation skills may not develop naturally for everybody, such as for children with social communication difficulties. SPD’s speech therapist, Tan Read more

Useful Tips to Make Working from Home Safe and Comfortable

SPD’s senior physiotherapist, Lin Jingyi, offers some useful tips to make working from home safe and comfortable, in this first Read more

HEY – How arE You? (Part 4) – Stay in Harmony @ Home

Have you or any of your family members been moodier than usual, lethargic or overly frenetic? In the last installment Read more

HEY – How arE You? (Part 3) – Stay Healthy @ Home

In this installment of the HEY - How arE You series, we share with you good and healthy habits on Read more