Importance Of Safety Protocols In Physical Activities

Physical activities are vital for a healthy lifestyle. They not only keep us fit physically, but are also necessary for all-round support to our emotions and well-being, no matter what age we are. With an ever-changing and fast pace of lifestyle, becoming physically active is now a necessity. Health experts are of the opinion that at least 150 minutes of moderate and regular physical activity weekly is a boon for us. However, while keeping ourselves fit, we should also focus on the risks, which are by far less, when compared to the benefits though. To stay safe while being active is important as any injury can throw us off-track.

Importance Of Safety Protocols In Physical Activities

Physical activities or exercises can have adverse effects on the body if not carried out in a proper way.

Importance Of Safety Protocols In Physical Activities

Activities can lead to musculoskeletal injuries, like heel bursitis in runners, kneecap tendinitis in volleyball players, damage to elbow cartilage in athletes who throw, nerve entrapment in rowers, and so on, which may aggravate due to increasing inactivity intensity, any previous injury or the duration of the activity. To minimize such injuries related to physical activities, one should look out for signs such as breathlessness or muscle sores and take precautions. Here are a few safety tips.

  • Comfortable clothing and proper footwear is essential for workouts as stiffness caused by tight clothes can affect the quality of the work. Well padded shoes can protect the feet and prevent unnecessary stress.
  • Appropriate head gears or protective pads should be worn while activities like cycling, to prevent us  from the severities of any accidents.
  • Warming up before routine exercises and cooling down after its over is very important as they relax the muscles and does not produce strains or sprains.
  • Continuous exercises should be avoided. Short intermediate breaks should be taken during any activity. This ensures that the muscles are not too worked out. They might cause spasms.
  • Any form of activity should be avoided in totally empty stomach. Anything light such as a few nuts or a glass of milk should be taken, otherwise it might cause exhaustion. Again, exercise should not be done in a full stomach. This may cause indigestion.
  • During strenuous physical activities, fluid intake should be maximised as the lack of it might cause dehydration.
  • Weather conditions can aggravate certain uneasiness during activities. When the environment is too hot or too cold, workouts should be minimised, as they can cause fluid loss and make us lethargic.
  • If you feel dizziness, nausea, chest pain, muscle ache, joint pain or any form of uneasiness, stop exercising. One should not continue with the schedule if the effects last longer and should take medical assistance.

Sporting children are healthier and fit

Playing induces both physical and psychological benefits to children. Studies say that children engaged in physical activities show better mental coordination, increased self-esteem, a sense of teamwork, and self-discipline. Hence, it is a great thing for kids to play not only for fitness but for more holistic development. But children are prone to injuries more as they are in their growing phase and their coordination is still under development. Children mostly aged 14 or below are treated for sports-related injuries annually. Stress can develop in the muscles, tendons, bursae, cartilage, bones, or nerves.  This can be prevented with proper education and awareness about safety precautions. Proper safety gears such as goggles, mouth guards, shin-elbow-knee pads, and helmets should be worn and they should fit properly. The playground should be clear of any debris or water and any damage at any place should be attended to immediately.

Although physical fitness is required, a child should not be pushed into any until he/she is fit or grown-up enough. The American Academy of Paediatrics suggests that teenagers who have late developments should not take part in contact sports until they have reached the developmental status of their peer bodies’. Factors like age, size, weight, physical and emotional development, maturity, and a child’s interest should be taken into consideration.

Seniors benefit most from exercises

There is no age bar for a person who does exercise and especially if the person is an elder. Exercise can uplift muscle power, endurance, and overall reaction time that might prevent fall-related injuries. This increases independence, better immune, and digestive systems, bone density preventing osteoporosis; improved blood pressure reducing cardiac arrests, and decreased risks of Alzheimer’s, obesity, and certain cancers. However, safe exercise should be practiced and the help of a physical therapist can ensure the senior’s safety while staying active.

If an accident happens-the first aid

In spite of taking precautionary steps, if there is any musculoskeletal injury, the first aid standard is RICE- Rest, Ice on swelling or inflammation, Compression bandage, and Elevation of injury above heart level. Protective devices such as slings, splints, or braces can be used. Anti-inflammatory medications like ibuprofen can be used. However, if symptoms persist, it is best to consult a doctor.

You can also refer to – 9 Things To Do Before Your Workout- Get Effective Results

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