Regular exercise helps keep the body healthy, but no matter how hard you try, a few careless actions can actually undermine your efforts.

 

These kinds of mistakes accelerate the aging of the body and increase the burden on joints and muscles, so it is important to be aware of and avoid them. The American health media Eat This Not That explained how to identify and correct bad exercise habits based on advice from trainer Michael Baah.

Excessive exercise without rest

 

One common mistake many people make is continuing to exercise without securing enough rest time. Excessive exercise can lead to chronic inflammation, increased cortisol levels, and a higher risk of injury, which can cause the body to age prematurely.

 

Even during exercise, it is important to take sufficient rest periods and ensure active recovery time. This helps maintain activity levels while reducing excessive strain on the body. Simple activities such as light yoga, stretching, or reaction training using a tennis ball are also recommended for recovery.

Habit of avoiding resistance training

 

Strength training is essential for improving the strength of muscles and bones. In particular, its importance increases with age. Avoiding resistance training accelerates muscle loss (sarcopenia) and bone loss (osteoporosis), weakening the body and increasing the risk of injury as one gets older.

 

It is recommended to include 2 to 3 strength training sessions per week in your exercise routine. Functional movements such as deadlifts, squats, and push-ups are also essential. If going to the gym is difficult, using household items like resistance bands or water bottles as weights is also recommended.

 

Focus solely on high-intensity exercise

 

Continuing high-intensity exercises such as jumping or running can lead to increased stress on the joints over time, raising the risk of arthritis or injury.

 

Don't focus solely on high-intensity exercise; you should also incorporate low-intensity alternative exercises such as cycling, swimming, and walking. These activities reduce strain on the joints while improving cardiovascular health. Additionally, including joint-friendly strength exercises like step-ups and glute bridges to create a balanced routine is also beneficial.

 

Skipping warm-up and cool-down

 

The most important aspects of an exercise routine are 'warming up' and 'cooling down'. Skipping these steps increases the risk of injury, causes muscles to become stiff, and slows down recovery.

 

When starting a workout session, you should signal your muscles with warm-up movements such as arm circles and leg swings. After exercising, it is good to perform static stretching to relax the muscles. If you have a massage ball or foam roller, you can use them to help relieve muscle tension and promote blood circulation.

 

 

Ignore mobility training

 

Another key element of a successful exercise routine is mobility training. Ignoring flexibility and mobility during workouts limits the body's range of motion and worsens posture, drastically reducing efficiency. These issues become more pronounced with age.

 

To reduce body stiffness and improve movement, it is important to engage in exercises with good mobility flows. For example, activities like yoga or Pilates. When time is limited, stretching exercises such as hip openers or cat-cow poses while watching TV or after exercising can also be helpful.

 

 

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Regular exercise helps keep the body healthy, but

No matter how hard I try, I unconsciously commit.

Some actions can actually dampen efforts.

 

It seems that just working out hard doesn't necessarily mean it will work.

Somehow, it feels like a regular daily routine.

You need to exercise.

 

Pushing oneself too hard can actually become harmful.