As you may have guessed I’m a big fan of regular exercise however my team and I here at Guy Leech Fitness recognize that with any physical activity program there is a potential downside and a risk of injury. That is why before starting with us here at Guy Leech Fitness we always get some background information on our clients in the form of an online medical questionnaire. Overall, when an exercise program is put together sensibly (as we do!) the benefits of staying active far outweigh the risks. With preparation and common sense, you can reduce your risk of exercise injury and continue to gain health and fitness benefits.

Why things go wrong

General risk factors in any exercise program can be traced back to:

• A lack of fitness and attempting to do too much too soon.
• Inexperience or poor technique – doing an activity incorrectly
• The wrong equipment for the task at hand (e.g. Running in the wrong shoes)

Here at Guy Leech Fitness we always suggest you work on getting “healthy” before you get  “fit”

To help you achieve this why not:

• Have a medical check-up before you start exercising, particularly if have a pre-existing medical condition, are 40 or older and have been inactive for an extended period of time.
• Start gently and build up your exercise habits as your body adapts.
• Eat a balanced, nutritional diet. Visit our recipe section for some suggestions.
• Stay well hydrated. Drink plenty of water before, during and after activity.

Get organised

Always:

• Err on the side of being conservative and choose activities that are suited to your ability and fitness level.
• Work on technique in any activity before trying to build fitness or improve performance. Sound technique is the cornerstone of any activity.
• Dress for success! Dress in layers for  cold environments and avoid over-heating and heat stress in warmer climes.
• Look after your skin. Remember to “Slip, Slop, Slap and Sip”. Skin cancer is on the rise so be SunSmart. When exercising outdoors always wear a hat, suitable clothing and Australian Standard approved sunglasses. Apply 30+ water-resistant sunscreen to all exposed areas of skin and reapply regularly and drink at regular intervals.

• Always warm up and cool down before and after exercising
  Preparing your body to exercise by warming up increases blood flow to muscles and increases muscle temperature which means loosen more effective muscles with less chance of being injured. Cooling down on the other hand helps the body to recover from exercise and return to a resting state by gently returning blood to the heart from the extremities.

Little thing make a difference

Exercising on hard or uneven surfaces or in extreme weather conditions are just a couple of the environmental factors that can increase the risk of exercise be on guard.

Always:

• Check the surface on which you intend to exercise or play. Where possible remove any hazards and make sure the area is safe.
• Check weather and conditions before undertaking outdoor activities and prepare appropriately (i.e. Dressing appropriately, hydrating, etc.).
• Look after you equipment and replace when necessary.
• Ensure children are supervised by a responsible adult.
• Getting a First Aid qualification could be the smartest investment you’ll have make.

Injuries may occur. If they do……

• Stop exercise immediately to help prevent any further damage.
• Seek first aid or prompt medical treatment.
• Be conservative after an injury. Consult with an appropriately qualified health professional and resume a graded exercise program and rebuild fitness slowly and progressively.

The 10% rule

Many seasoned exercises subscribe to the 10% rule. Warm up/cool down and stretching to avoid injury should account for about 10% of your total exercise time. There is a significant amount of scientific evidence available that such activities reduce the risk of injury. Not only does warm-up/cool down and stretching lower injury risk it can also decrease muscle soreness and stiffness post-exercise.

While physical activity can have its downside(s) no-one doubts the overall benefit of being active. Provided you follow some simple, commonsense guidelines you should be able to avoid any potential problems.

Things to remember

• Avoid injuries by using correct, well maintained equipment for the activity of choice.
• Be sure aware.
• Stay well hydrated.
• Apply the 10% rule (as discussed above) to your exercise regimen.
• Above all – train don’t strain. As we say here at Guy Leech Fitness - Smarter not just harder.