How accident-free training succeeds at home
Many people in Switzerland currently work from home. But not only that: Due to the lockdown, fitness centers are closed, and those who don't want to give up their daily workout are also doing so at home. But that's where the dangers of injury lurk. Suva therefore provides tips for safe "home training".
Due to the Corona situation, many people work in a home office. Their usual freedom of movement is restricted. However, movement is central to good health. Accidents must be prevented. Every year, around 3,000 accidents occur while exercising at home. According to Suva's accident statistics, that's 1.5 percent of the total of around 200,000 sports accidents per year. Every accident is one too many - especially now! Suva therefore recommends that sports activities in one's own four walls be carried out with a sense of proportion and a safe infrastructure.
Accident-free training with safe infrastructure
Safe sports activities start with the infrastructure: The place should be safe and free of trip hazards. "Setting up a small sports corner with a non-slip mat and no trip hazards helps minimize the risk of accidents," explains Corinne Decurtins, campaign manager for exercise and running at Suva. For certain sports, it pays to wear good footwear so you have a good grip - even in your own home. In addition, sports equipment and aids should be in good condition. Decurtins: "When you get the dusty exercise bike out of the basement, it should be intact."
Yoga, Pilates and gymnastics are suitable for "home training".
Low-risk sports and forms of exercise such as yoga, Pilates, moderate gymnastic exercises and strength training are well suited for training at home. If you want to add endurance training, you can dance, for example. "Whether it's salsa or waltzing, dancing for 20 minutes two to three times a week is not only a good cardio workout, it also helps with balance and coordination," Decurtins says. Even older people can do something to prevent accidents with simple strength and balance exercises. "It should definitely be fun," adds Decurtins.
Prevent injuries through targeted warm-up
Those who exercise should be healthy and adapt the sporting activity to their physical conditions. A mobilizing warm-up helps get the body in the right mood for the movement activity. According to Decurtins, injuries often occur due to overloading or incorrect loading. Slipping or sliding are also common causes of accidents. Typical consequences are muscle and tendon injuries, sprains and strains. A warmed-up body counteracts the risk of injury. Sufficient hydration and sleep, as well as rest, also help to play sports healthily and without accidents.
Tips for accident-free training at home
- Plan your exercise sessions into your daily routine.
- Move in a mindful and focused way.
- Warm up the body with mobilization exercises.
- Listen to your own body's sensibilities about how much exercise you're willing to do.
- Listen to your own body feeling. How much exercise is good for you?
