Whether you’re a seasoned athlete or you have made a recent vow to exercise more, there are a few things you can do to enhance your performance and prevent injury. From staying hydrated to investing in massage therapy, there are many ways you can do yourself a favor when it comes to health and fitness. Here are 5 healthy habits to stop you from getting hurt during exercise.
Drink More Water
Everyone knows staying hydrated is important for health and wellbeing. In fact, the U.S. National Academies of Sciences, Engineering, and Medicine state that women should drink around 11.5 cups of fluids per day, while men should consume 15.5 cups per day. However, if you are participating in an exercise that makes you sweat, you need to drink more fluids before, during, and after to compensate for the fluid loss. Dehydration can lead to inflammation, longer recovery times, joint friction, and cramps. There are many hydration products on the market geared towards athletes. However, water is all you need to clean out your insides, stay hydrated, and boost performance.
Get a Good Night’s Sleep
Catching your ZZ’s is underrated but getting around seven to nine hours of quality sleep can greatly affect how you perform. A lack of sleeping can result in low energy levels, a slow metabolism rate, and a decrease in concentration. In addition, a restful night enables your body to recover from a workout, which is essential for those who have existing sports injuries.
Invest in Regular Massages
Massage therapy isn’t all about treating yourself at an expensive spa retreat. Although a thorough massage treatment can relieve stress and enhance relaxation, it provides physical health benefits too. A regular massage can reduce pain and muscle soreness and can even prevent sports injuries. The act of massage helps increase blood flow and circulation and loosen up tense muscles. It also enables the body to produce natural lubricants that help increase its range of motion. Heaven and Earth Massage have a team of professional therapists specializing in different massages and holistic treatments. For more information about the services they provide, visit heavenandearthmassage.co.uk.
Use the Right Equipment
Whatever exercise you participate in, make sure you are using the right equipment. The misuse of equipment can lead to injury. For example, a good quality running shoe may provide good support for the feet in a forward motion, but it is less appropriate for a HIIT class where you move your feet in different directions. Not to mention, the equipment you use should be in good condition too.
Always Warm Up and Cool Down
Taking five to ten minutes to warm up before a workout session and cool down afterward is essential for people serious about sports. The warm-up gets the heart rate going, allows oxygen to flow to the muscles, and prepares the body for exercise. The cooling down phase helps slow down your heart rate gradually and allows you to relax and stretch out your muscles.