You may not be a runner just yet, but even the intention of working out makes us feel better about ourselves. Once we set the intention to work out, we get a self-esteem boost. If we actually get to the gym or lace up our running shoes and log in some miles or complete those sets, our self-esteem goes up even more. Accomplishing any goal increases our confidence and we are more likely to stick with it.  Increased confidence leads to all over good feelings, and you can’t have enough of those.

The time of day you work out seems to have an impact too. This study showed that an afternoon workout was better than a morning workout for quality and longer sleep.

On the other side, high-intensity interval training can have the opposite effect and can cause extreme physical fatigue and slow down your reactions. Moderate aerobic exercise works the best.

Losing weight is usually the first reason people start an exercise program, but working out for overall health and wellness can help you stay with it longer, especially when you reach your weight loss goals.

If you sustain an injury while working out or training, come to your nearest Neighbors Emergency Center for treatment. We are open 24/7, 365 days a year, and our board certified emergency physicians are experienced in treating sports injuries. We have on-site imaging facilities, so we can conduct X-rays, CT scans, and Ultrasound in our ER and get your results and diagnosis quicker than a hospital.

All of these muscle groups work together to support the knee joint and ensure proper movement and injury protection. Step-ups are a great exercise for strengthening most of the leg muscle groups. This tutorial shows examples of how to do step ups no matter your fitness level. A good exercise to strengthen hamstrings is the hamstring-curl with a stability ball. This exercise may look difficult at first, especially if you have never used a stability ball during your workouts, but the trick is to go slow, and to not let your hips drop or thrust towards the ceiling. The stronger the muscles are that surround the knee joint, the less likely you will have an injury.

If you exercise at a gym, try using the rowing machine or stationary bike. Avoid high impact exercises like running. If you are a runner and want to avoid knee injuries, avoid running downhill and replace your running shoes every 300-500 miles or every three months. This will ensure that you are getting the right support, which goes hand in hand with protecting your knees.

If your knee feels unstable, it might be a torn ligament. Ligaments stabilize the bone-to-bone connection. If your knee locks up, you could have a torn meniscus. The meniscus is the cartilage that cushions the area between your upper and lower leg bones. If the knee area has a lot of swelling that happens suddenly, you feel a lot of pain with weight bearing, or the bone or joint looks distorted, you may have a fracture, tear, or dislocation. You should seek medical attention immediately if you can. If you can’t get to a doctor immediately, use RICE therapy until you are able to be evaluated by a medical professional. Remember, when applying ice or a cold pack, put a towel or piece of fabric between the ice and your skin so you don’t get frostbite.

Knee injuries are very painful and if they are serious, it can take several weeks to recover. It’s easy to abuse our knees, but try to take care of them so you can stay active and healthy.

If you do sustain a knee injury, come to your nearest Neighbors Emergency Center for treatment. We are open 24/7, 365 days a year, and our board certified emergency physicians are experienced in treating sports injuries. We have on-site imaging facilities, so we can conduct X-rays, CT scans, and Ultrasound in our ER and get your results and diagnosis quicker than a hospital.

Obviously, if you have a large room or space, you have more options and can have multiple pieces of exercise equipment and different work out stations. On the other hand, if your space is small, you might have to decide what your main fitness goal is (cardio, strength training, flexibility) and purchase a few keys pieces of equipment. An ideal workout space should have a door so you can shut out noise or other activities going on in your house. Another good idea is to get a full length mirror to make sure you are using proper form. No matter your budget, there are several options for finding a mirror for your home gym.

Many people buy expensive cardio machines like treadmills and stationary bikes, and they end up being clothes racks. For strength training, get a good set of dumbbells with the three weights you would use the most. For women, this might be a five, 10, and 15 pound set of dumbbells. A stability ball and resistance bands are great for strength training and do not cost much. They also will not take up much room. If you aren’t sure how to use a stability ball or resistance bands, you can find helpful videos and articles online.

Create a circuit where you do several cardio exercises consecutively and rest in between. For example, run in place with high knees for two minutes, and then rest for one minute. Then do two minutes of jumping jacks and rest for one minute. Continue doing this and incorporate mountain climbers, squat thrusts, and burpees into the circuit as well. If your budget allows and you’re sure you will use it on a daily basis, invest in a good treadmill, elliptical trainer, or stationary bike. A top of the line treadmill can cost around $8,000 to $10,000. A more basic treadmill can cost around $2,000. Do your research first and then comparison shop by looking online and visiting retail stores like Fitness Depot or Life Fitness to find the best price for what you want.

Getting in shape can have long-lasting health benefits like weight loss, reduced stress-levels, blood pressure, and a lower risk of heart disease, diabetes, and cancer. If a home gym helps you reach these goals, go for it and get moving!

Neighbors Emergency Centers are open 24/7, 365 days a year. We treat all kinds of emergencies including sports injuries and severe cold and flu symptoms. Go to www.nec24.com to find your nearest Neighbors location.