How to Exercise Properly: Exercising Tips

The following exercise tips will improve your performance and lessen your chances of getting injured during exercising:

  • Have a goal in mind. Think of what you want (fit into a dress or bathing suit, lose weight,  healthy blood work) and why you want the end result. Each time you go to exercise have a goal of what you want to accomplish that day and why.  Having a purpose drives you.
  • Warm up for 5 minutes before beginning to exercise. It will make the muscles more flexible and prepares the heart and other muscles for vigorous movements. Warm up with a light jog or brisk walk or doing your planned exercises with light weight.
  • Tighten your abdominal muscles to provide extra support to the low back especially during floor exercises such as push-ups or sit-ups.
  • Exercise at your own pace. If you are just starting out understand your limits. You will grow quickly and be able to increase your endurance steadily.
  • If you feel dizzy or start to experience pain, stop, and consult a physician before continuing.
  • Avoid fast jerky motions or bouncing during exercise. Maintain control of the machine or weights you are working with. If necessary lighten the weight to do more controlled motions.
  • Do a minimum of 20 minutes of cardiovascular training 3x per week.  30 minutes 3-4x per week is better.
  • Mix in resistance training (calisthenics, bands or weights) with cardiovascular training for maximum benefit.
  • Cool down at the end of the exercise by continuing the activity at a lighter pace. This allows your body temperature and heart rate to gradually return to normal.
  • Finish with light stretching to elongate muscles and encourage further circulation. Do not bounce. When stretching take 4 deep breathes, in through the nose and out through the mouth for one rep.
  • Stay hydrated. Drink water before, during and after exercise.
  • To help stay motivated find an activity or routine you enjoy whether it be running walking, biking or kayaking.
  • Get a workout partner. It will help motivate you and give you some sense of accountability to continue with your regimen and heading toward your goal.

If you have any more questions about how to exercise properly, Dr. Francis DeFalco is more than happy to help you!  Please give our office a call if you would like any personal exercising advice or would like to speak about how chiropractic care could help you.