Showcase Magazine Winter 2026 - Flipbook - Page 26
PERSONAL
SAFETY
Safe Fitness
Practice
(207) 486 7094
hello@madisonhills.com
www.madisonhills.com
Errol, Maine
TIPS FOR SAFE AND INJURY-FREE
FITNESS AT HOME
Increasing your activity levels is a great way to improve both your physical and mental health. At home
workouts have become increasingly popular, especially since the Covid-19 pandemic. Whilst at home
workouts are convenient, they do pose risks such as muscle strains, falls, and injuries. Therefore, it is vital that
you take the steps to minimise risks when working out at home.
Safety Essentials
Create a Safe Workout Space
Make sure the room is well lighted, well ventilated and not too
hot. Inspect gym equipment before use to ensure it’s in good
condition.
Ensure your workout space is large enough to move freely. It
should be wide enough to swing your arms without hitting
anything and long enough for floor exercises.
Keep the floor free and remove any rugs. Ensure that the
space is away from furniture with sharp edges.
Warm-Up and Cool Down
Warm-Up: Spend 5-10 minutes doing light cardio (walking,
jogging, cycling) and dynamic stretches to increase blood flow
and loosen muscles.
Cool-Down: Finish workouts with gentle stretches and slower
movements to reduce muscle soreness and improve flexibility.
Proper Technique
An exercise mat to
reduce pressure on
your joints and
provide a safer
landing spot.
A large full-length
mirror to ensure you
are maintaining the
correct form.
Supportive trainers to
offer support and
reduce the risk of falls.
A smart speaker to
call out to in case of
an emergency.
A bottle of water to
stay hydrated.
Listen to your Body
Learn correct form for exercises to
avoid strain on joints and muscles.
Pay attention to pain signals - sharp
or sudden pain is a warning to stop.
Use mirrors, videos, or a trainer to check
your posture and alignment.
Fatigue is normal, but persistent
discomfort may indicate injury.
Start with lower weights or intensity, then
gradually progress.
Rest days are essential for muscle
repair and avoiding burnout.
｜
Showcase Training 26
