Exercise is good for everyone, there are many health benefits of regular exercise, but people who exercise sometime injure themselves. Exercise injuries can happen to anyone, no matter you are professional or beginner.

Exercise injuries are more common with intense exercise and competitive. Most common workout injuries are sprained ankle, muscle pull and strain, shoulder injuries and wrist dislocation.

And the most common causes of workout injuries are

1. Start workout before your body has warmed up.

2. Not taking rest between sets and pushing your body too quickly.

3. Not having proper form for exercise.

4. Not using proper equipment.

But with the right guidance, you can prevent injury and stay safe during exercise.

Here are simple steps by Odeta Stuikys Rose, a fitness advisor that can help you to protect yourself from injuries.

1. Warm Up

Warming up before exercise helps your body get ready for exercise. Warming up gradually increases heart rate and loosens your muscles and joints. Some common ways to warm up your body are ride an exercise bike, jump rope, jumping jacks.

2. Stretching

Stretching will help increase flexibility; you should stretch at least 2 minutes after and before workout to avoid workout injuries. But make sure you don’t stretch cold muscles.

3. Start Slowly

When you start a new workout program start slowly. Start with low intensity options like walking, swimming, riding a bicycle and doing push up’s. Don’t push yourself too hard at the starting, take time.

4. Take care of your body

Drink at least 8 glasses of water in a day and make sure to drink plenty of water before, during and after workout. Eat a small meal every 2 hours. Take healthy meal before and after workout.