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Started 2023 fitness regime? Here are 3 ways to avoid pain and injuries

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2023 is here and so are fresh New Year resolutions, the top-most among them being the euphoria to get fit. Whether you plan to hit the gym with a vengeance, go for a long run or perfect yoga asanas at home, it is important to ensure that pain or injuries don’t put brakes on your fitness journey. Here’s are a few steps to get that washboard abs without having to worry about pain:

Warm up

It’s important to warm up before your exercise. Warming up raises the temperature of the working muscles and the whole body. It also prepares your body for the increased stress of exercise. Muscles that have been warmed up are able to exercise for longer, and suffer less soreness and reduced injury

  1. Don’t overestimate what you can do

    A common mistake when starting a new exercise regime is to do too much. This can lead to pain after workouts, and may also increase your likelihood of injury.When you first begin a new workout plan, it’s important to start gradually and at your own pace. Since everyone is different, avoid following an exercise programme that uses absolute distances or repetitions. Instead, focus on how you feel during a workout and listen to what your body is telling you.It can take weeks or even months to notice the benefits of exercise, so don’t expect to see your health and fitness improve overnight. It’s also worth noting that progress isn’t always linear some days you may find it’s difficult to exercise as long or as hard as you did the previous session. Listen to your body and stop when you feel tired, to avoid injury.
  2. Take time to recover

    Taking a day or two off to rest each week is vital for recovery. But you don’t just have to sit and do nothing for your recovery days to be effective. Active recovery is equally effective in helping your muscles recover and helping you avoid pain and injury. Active recovery might include lower-effort exercises such as walking or yoga.While you should take at least one day off between strength training workouts, another strategy to boost recovery is to work different muscle groups on different days. This will stop your muscles from using the same movements over and over, which can lead to overuse injuries.

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