Health & Fitness

How to avoid injuries while exercising. Keep these 4 things in mind

In Short

Have a fruit 15 minutes before exercising
To avoid muscle pull, do warm-up exercises before weight training
Don’t exercise all days of the week, give your body a day’s rest

By Daphne Clarance: Exercising is the best way to keep your body healthy, but sometimes, you might end up getting injured if you don’t know the right techniques. Internal injuries, a pull or a strain of the muscles may cause serious damage to the body if you don’t know how to prep the body before a workout routine.

Celebrity nutritionist Rujuta Diwekar took to Instagram recently and shared some easy ways you can avoid getting injuries while exercising and what steps you should take for an effective workout session.


Most people tend to workout early in the morning without having breakfast or eating anything. Diwekar says that a person should eat a banana before hitting the gym or any other fruit 15 minutes before their workout. Working out on an empty stomach can cause dizziness and lack of energy to do the exercise properly.


If you want to avoid any muscle pull, strain or cramps, you have to do a 10-12 minute warm-up exercise that involves cardio and stretching. “Let your muscles and joints know about your plan,” writes Diwekar in the caption of her post. Weight training gets easier when you warm up your ligaments and muscles.


Diwekar advises not to perform the same exercise every day and do a mix of routines daily to avoid exertion. “Give your neuromuscular pathways a break,” she adds. “If you have done yoga today, go walking tomorrow. If you did weights today, do cardio or swimming the next day,” says Diwekar.

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“Don’t exercise all days a week. Give at least 1 day break to your body,” advises Diwekar. You have to give your muscles a day or two of rest to avoid exertion and injuries. Start exercising by doing 2-3 times a week and then gradually increase the length of time. But don’t push the body when it needs rest. One shouldn’t feel pain while exercising.

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