Workout at home might seem harder especially when gyms are closed. But with the proper planning, you can continue your workouts safely at home. Sometimes rigorous workouts could lead to tissue damage or severe injuries. Injuries could range from normal strains, sprains to body pains.

During the Covid-19 pandemic, many people have adopted exercise as a part of their daily routine. One must plan carefully while choosing the exercises because some exercises might not fit your health conditions.


  • Beginning exercise directly without warm-up
  • Repeating the same motion rigorously
  • Not maintaining the proper form of exercise
  • Not taking enough breaks in between workouts
  • Pushing your limits too hard
  • Not using proper equipment


Warm-up and Cool Down

Warming up before starting your actual exercise is very important. Warm-up will help your body to have proper blood flow and avoid injuries. The simple way to warm up is to exercise slowly for the first few minutes, then pick up the pace.

Suppose if you are running, begin with the brisk walk for 5 to 10 minutes and then pick up the pace slowly. One should also make sure to cool down after exercise. This would help you to bring down your heart rate and body temperature to normal.

Stretch or not to stretch

Stretching will help you to stay flexible. Make sure to stretch at least 2 times a week. However, it is unclear whether stretching really reduces injury. You can stretch either before or after exercise.

  • Avoid stretching on cold muscles.
  • Do not hold the stretch for longer than 15 to 30 seconds.
  • Do not overdo.

Select your exercise carefully

Before you plan your exercise, make sure to check your health conditions. Consult your health care provider to ensure that you’re healthy enough to perform exercises. Initially, begin with low-intensity exercises such as:

  • Walking
  • Swimming
  • Riding a stationary bike
  • Golf These exercises are less prone to injuries than compared to activities like running or aerobics.

Choose the right equipment

A careful selection of equipment could reduce your risk of injury. Select your exercise equipment:

  • Must fit properly
  • Must be in good working condition
  • Must be used consistently and right direction

Listen to your body

To build stamina and increase strength, you will have to push your body. But it should be slowly and gradually. Beginners are the most common victim here. In order to get fast results, they push their body harder which end up causing injuries. You can expect sore muscles after a workout but you should never experience pain while exercising. Stop workout right away if you feel pain. Avoid implementing the following changes all at the same time.

  • Duration of exercise
  • Number of days you exercise
  • Increasing efforts on work out

If you’re suffering from any such injuries, our MJPhysio physiotherapists can evaluate your condition and plan a customized treatment for you. Book your appointment today and get a free teleconsultation.

Krishna Jeeja


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