Staying Safe During Exercise

We all want to do some physical activity now and then to stay active. For kids, playing outdoors—riding a bike, running, sliding, etc.—is an excellent way to keep them in shape. For adults, swimming, climbing, working out in the gym can be great choices. Whatever the form of exercise is one should remember to stay safe.

Here are some safety tips to remember to avoid injuries while working out:

Start from and end with level 1.


You don’t have to be aggressive right away. Start your exercise program by stretching out. Warming up should not be missed. It’s best to begin with low-intensity workouts as well so as not to strain your muscles. Also, remember that speed isn’t everything. Build up your speed slowly whether you’re brisk walking, cycling, swimming, or doing any other physical activity. After working out, don’t forget to cool down too.

Consult your doctor.

If you have health conditions, don’t hesitate to ask questions to your doctor or health care provider. It’s better for you to discuss with them what is safe for you instead of you coming to them in the future because of an exercise-related injury.

Wear the appropriate outfit.


Will you be cycling? Wear a helmet. Will you be lifting heavy weights? Wear gloves and non-slippery shoes. Always wear the right clothing and shoes for your activities. If you’ll be exercising outdoors, remember to check the weather and dress appropriately according to the temperature.

Pay attention to surroundings.

Whether you’re working out indoors or outdoors, make sure you’re in a safe environment. And as you go on with your program, make sure you stay in a safe environment. Pay close attention to the people and stuff around you. If you’re in your garage, make sure no tools are left turned on whether that’s as small as an electric screwdriver or as bulky as a circular saw. Keep away from handyman tools as much as possible

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Bend from your hips.

When bending, don’t do it from your waist. To know that you’re bending correctly, check your back. If it’s straight while you bend, then you’re on the right track. If your back isn’t, then you’re doing your bending wrong.

Stay hydrated.


Drink lots of water. Make sure you drink before, during, and after exercising, even if you think you don’t need it.

Listen to your body.

No matter how enthusiastic your mind is about working out, you should still listen to your body. If you’re running out of breath, if your head’s feeling dizzy, if you’re in pain, or if you feel nauseated, stop. If your chest feels tight or if you feel you’re about to faint, then stop. Call for help. Don’t wait for your body to totally breakdown before you listen to its needs. Your safety should be prioritized over beating your record or someone else’s.


How to Stay Healthy as a Welder

Welding isn’t an easy-peasy job. It could be rewarding, but it’s also a physically and mentally draining career. It requires you to be physically fit so you can perform your duties correctly.

So how can you stay healthy if you’re a welder?

There are three tips for you.

Have a balanced diet


As a welder, you need to have a nutritious diet. After all, welding is a physically demanding job. You should be serious about what you eat.

Being a welder means your body requires a lot of energy to perform physical activities. This means you’ll need to consume a significant amount of calories to keep you energized. If you’re an active welder (that means you exercise regularly or can still perform sports) under 50 years old, then you need up to 3,000 calories every single day to meet the energy levels your body demands. And that’s according to the United States Department of Agriculture. If you’re older, you’ll need more calories.

Go to work with the proper outfit.

welding-outfit-cartoon-femaleAnother way to stay healthy is to avoid harmful chemicals, flames, fumes, and electrical arcs while working. How will you do that? Sport the proper welding attire before showing up to work.

Each time you don’t wear the proper outfit (safety glasses, earplugs, long sleeves, welding gloves, close-toed shoes, welding helm), you put your health at stake. You allow yourself to get exposed to fire, UV radiation, bright light, and powerful, heavy equipment. Take note that welding machines like MIG welders (more info on this) may release sparks that can be harmful to your face and skin. To be safe and to stay healthy, follow all safety guidelines and recommendations. Remember, you’d want to avoid injuries as much as possible.

Being a successful welder isn’t just about knowing how to operating welding machines, it’s also not just about being skilled; it’s also about staying safe from welding accidents if you can.

Don’t ignore the correct protective attire you have to wear. The welding helmet can keep your eyes protected from retinal and cataracts burning. The gloves can help protect your hands from flashes and burns. The ear muffs or plugs can keep your ears safe from sparks. The flame-resistant apron can also keep your chest safe from fire and radiation. In short, there are a ton of reasons why they are supposed to be worn while welding, so wear them for your safety.

Work out regularly

running-runner-exerciseLastly, to stay fit as a welder, you must exercise. Using electrical tools and staying unmovable in awkward body positions while welding can be dangerous for your health. In fact, the use of handheld tools no matter how small can elevate your chances of developing carpal tunnel syndrome. Some welding tasks are also repetitive, so be sure you spend some time working out. Head to the gym before or after work to stay healthy. Combine that with a balanced diet, and you’ll be a happier welder.

You could try cardiovascular exercises such as cycling, running, or swimming. These physical workouts can help lengthen your endurance by keeping your heart and lungs healthy. It’s not enough to exercise once a week. If you’re a welder, it’s best to go to the gym every other day or at least twice a week to help keep your body in shape.