2023-10-27 23:41:13
Physical activity is necessary not only to strengthen muscle tone and improve physical appearance, but also helps prevent diseases that affect cardiac, functional and mental health. According to figures from the World Health Organization (WHO), “globally, 3 out of 4 adults have recommended levels of physical activity.”
However, multiple people repeatedly suffer injuries or conditions related to physical exercise because they do not take into account the risks that may arise.
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When beginning a physical exercise routine, such as going to the gym, going for a jog, or riding a bicycle, if certain precautions are not taken, serious injuries can occur that can affect the body’s functionality.
Yamile Angulo, nutritional coaching, points out that, “physical activity brings several benefits to physical health, because any exercise that stimulates the muscles can help people with diabetes, since it improves the absorption of insulin in the muscles.” Also, physical exercise helps prevent cardiovascular diseases and cancer.
In addition, sport brings several benefits to mental health. According to the expert, “yoga, for example, can help counteract the symptoms of behavioral and eating disorders.” Furthermore, sport reinforces people’s self-esteem, and encourages them to interact with other people and the environment.
“The absence of regular physical activity can increase the risk of chronic diseases, obesity, cardiovascular diseases, but also mental health problems, since people are more likely to experience depression and anxiety,” says Angulo.
Read also: (How to eliminate cardiac arrhythmia? Vitamins for the heart and its daily care).
Physical activity helps prevent overweight and other chronic diseases.
The most frequent mistakes when exercising
Ángulo proposes certain failures and mishaps that a person who has just started doing some physical activity can experience. These are summarized in:
Lack of specialized guidance and supervision: Many people do not have a physical trainer to advise them how to start training; However, there are explanatory video blogs that serve as a guide in training. Not eating a good diet: Physical activity must be accompanied by proper nutrition to avoid relapses and lack of energy. Having exaggerated diets: A variety of people start practicing sports to lose weight, but receive erroneous advice about what they should eat and what not. Demotivation: Some people start out motivated to exercise, but do not find the expected results due to several factors such as those mentioned above, which causes them to give up. Injuries: Due to lack of warming up, weight overload, or eating problems, people can present mild or serious conditions.
The exercise routine must be accompanied by a balanced diet.
Most recurrent injuries and how to prevent them
The American Academy of Family Physicians points out that, “there are two types of sports injuries that can be acute and chronic.” The first are more common and can occur in different parts of the body such as the shoulder, elbow, neck, knee and ankle, and the other is the consequence of reoccurring an injury that has not been treated.
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According to the Merk manuals, its symptoms manifest with pain, which can range from mild discomfort to difficulties in walking. The diagnosis should include a history (questions to the patient) and a thorough physical examination. The medical interview should focus on the physical movements and stresses of the activity, history, chronology, and duration of pain after exercise. Among the most frequent injuries in people are:
Broken Bone: It can happen in almost any sport and causes sudden pain, swelling, irritation and tenderness around the area. Bursitis: It is the inflammation of the bursa, a small fluid-filled sac that intercedes between a bone and other moving parts, such as muscles, tendons or skin. Tear: It is a twist or pull of a muscle or tendon. Strains can occur during contact sports, but they can also occur when the same movement is repeated over and over again, such as in tennis or golf. Sprains: These are stretches or breaks of the ligaments, they are most common in the ankles, knees and wrists. Dislocation: Happens when two bones separate. It causes a lot of pain and is most common in the shoulders, elbows, fingers, kneecap, and knee.
Before starting an exercise routine, try to stretch and warm up your muscles.
When you have one of these injuries, your return to sport should be gradual and supervised by health professionals. It is essential to ensure that the injury is completely healed and that the athlete regains their strength and endurance before returning to intense physical activity.
Prevention is key to avoiding future injuries. This includes a proper warm-up, balanced training, and the use of protective equipment when necessary.
Open communication with the health body is important to learn more about the prevention and treatment of injuries.
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