Can physical activity be harmful to your health?
The end of the year is approaching, and if you haven’t already, you’ll pull out your list of goals and take pride in all your accomplishments so far. Some goals may even have been put on the back burner due to your hectic routine, but don’t worry—when it comes to health, there’s always something we can do to improve. So, how about taking advantage of the turn of the year to put your remaining goals down on paper (and into practice) and set new ones for the coming year? Here’s an example: taking up a sport or some form of physical activity.
If you’re the kind of person who finds it hard to exercise, or if you’re just starting out, don’t push yourself too hard—take it slow and go at your own pace. Remember the old saying: “Slow and steady wins the race.” The most important thing is to be consistent and keep at it. After all, physical activity is for life.
It’s common to increase the limit from the previous day or week with a focus on building endurance. But this should be done gradually and, whenever possible, under professional guidance. If you increase the intensity too suddenly, you may experience fatigue or a burning sensation in your muscles due to the intense effort. The key is to recognize these signs so you don’t push your body beyond its limits.
According to a study by the Brazilian Society of Exercise and Sports Medicine, on average, one in five people who play sports suffer injuries. That’s quite a lot. The most common physical problems are contusions (39.6%), dislocations (30.2%), and strains (11.3%). Note: soccer and weight training are the activities in which the most injuries occur.
The human body has a built-in self-preservation mechanism, meaning it will warn you when you reach your maximum exertion level. Therefore, cramps, nausea, tremors, headaches, high fever, blurred or darkened vision, and fainting should be taken seriously. The feeling that you don’t have enough strength to perform movements and a loss of motor coordination are also warning signs.
The consequences of suddenly engaging in high-intensity exercise without adequate physical conditioning can include muscle and joint problems and tendinitis, as well as issues that affect the immune system and even the cardiovascular system.
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Attention and caution are important, but that doesn’t mean you should give up physical activity. On the contrary! It’s essential to stay active, and this should become a regular habit. Here’s how to exercise comfortably and safely:
. Before you start exercising, make an appointment with your doctor to have your health checked;
. Choose a qualified professional to supervise your workouts. This will help reduce the risk of movements that could injure or strain your muscles;
. Follow a daily exercise routine to achieve the necessary physical fitness and prevent injuries;
. Stretch your entire body before (and after) any physical activity;
. Choose a nutrient-rich diet that includes protein and carbohydrates to further help prevent muscle injuries;
. Stay hydrated before, during, and after exercise;
. Take breaks and allow your body to rest properly during and after physical activities. This practice is also very important for your body to recover and improve;
. Be on the lookout for excessive pain or discomfort during and after your workouts.
Talk to doctors and physical education teachers to understand your body’s needs and choose the best sport for you. The important thing is to stay active—always within your limits!