How to Avoid Injuries When Beginning a Workout Routine

Starting a new workout routine can feel empowering boosting your energy, lifting your mood, and supporting long-term health. But if you dive in too quickly, you run the risk of injuries that could set you back. The good news? With the right approach, you can enjoy the benefits of exercise while keeping your body safe.

Start Slowly and Build Gradually

Jumping into an intense routine too quickly often leads to soreness or injury. Instead:

• Begin with shorter sessions, such as 10–15 minutes of walking.

• Add activity into your daily life take the stairs, park farther away, or stand and stretch throughout the day.

• Give yourself rest days to see how your body responds. Delayed onset muscle soreness (DOMS) typically peaks 24–72 hours after activity.

Listen to Your Body

Exercise shouldn’t cause sharp or lingering pain. If you have arthritis or joint issues, high-impact movements may aggravate symptoms. Low-impact options such as swimming, water walking, or using a recumbent stationary bike can be more comfortable while still strengthening muscles.

Focus on Function, Not Just Fitness Goals

Instead of only tracking weight loss, think about how exercise can improve daily life. Want to walk a 5K? Start by walking shorter distances and gradually increase your endurance. Setting achievable goals helps you stay motivated and reduces the temptation to overdo it.

Get Professional Guidance

If you’re new to exercise or nervous about injuries:

• Join a class with an instructor who can correct your form.

• Work with a certified personal trainer for personalized routines.

• Explore online beginner-level workouts if you prefer to exercise at home.

• If you’ve had injuries or chronic conditions, a physical therapist can create a safe plan tailored to you.

Try Safe, Beginner-Friendly Moves

Chair-based exercises are an excellent starting point:

• Seated marches: Lift one knee at a time, alternating legs.

• Toe taps: Lift and tap the front of your feet to the ground.

• Arm curls: Use water bottles or light weights to bend and straighten elbows.

• Chair push-ups: Press into the chair arms to lift slightly off the seat.

• Arm circles: Small forward and backward circles to loosen shoulders.

Don’t Skip Stretching

Stretching improves flexibility and lowers injury risk. Aim for gentle stretches daily, holding each 20–30 seconds:

• Chest stretch: Open your arms and press elbows back.

• Hamstring stretch: Extend one leg straight and hinge forward slightly.

• Lower back stretch: Lean forward from a seated position until you feel a stretch.

• Upper body twist: Rotate slowly from side to side while seated.

Special Considerations

Before starting, check in with your healthcare provider if you have conditions like heart disease, arthritis, or diabetes. They may recommend modifications or guide you toward safe exercise options.

Bottom Line

Exercise is one of the best things you can do for your health, but easing in with intention is key. Start small, focus on movement that feels good, and seek professional support when needed. With gradual progress, you’ll build strength, flexibility, and confidence—without sidelining yourself with preventable injuries.

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