10个运动安全小技巧

jacky

If you want to stay healthy and avoid injury, you need to exercise safely. If it’s safe and painless, you’re more likely to stick to it! Safety is about using common sense, understanding basic techniques and listening to your body.

See your doctor for a check-up before embarking on a physical activity program and ask your doctor, physiotherapist or sporting club about staying safe while exercising.

Here are some tips to stay safe and injury-free:

• Stop if it hurts. Stop the activity immediately and seek medical advice if you feel discomfort or pain, become extremely breathless or develop an irregular heartbeat.
• Warm up and cool down. Try slow stretches and go through the motions of your sport or activity before starting. Cool down with slow stretching.
• Pace yourself. Training too hard or too fast can cause injury. Have at least one recovery day each week to rest. Working through any pain will cause more damage.
• Mix it up. Try other sports and exercises to reduce the risk of overtraining.
• Strap or tape. If a joint is prone to injury, consider strapping or taping it before exercising. Even better, see an exercise physiologist or physiotherapist to obtain a program to strengthen the injured area and get advice on proper taping technique.
• Stay hydrated. You can lose around one and a half litres of fluid for every hour of exercise; so drink water before, during and after a session.
• Be weather aware. Take it easier in hot weather and wear clothing and sunscreen to protect you from the elements.
• Do it right. Get the technique right, as improper form or technique can cause injury.
• Check the gear. Make sure your shoes and equipment fit properly and are right for the activity. Look after your equipment and check it regularly for safety.
• Be sensible. Especially at night or in secluded areas. Take a friend or your dog, stick to well-lit areas and wear bright or light-reflective clothing so drivers can see you.
  

该贴已经同步到 jacky的微博