The 7 Golden Rules for Healthy Exercise
Learn the 7 golden rules for healthy exercise. From proper equipment to strength training and hydration, discover expert tips to stay fit and avoid injuries. Exercise safely with these essential tips. Warm-up, cool down, choose the right equipment, and maintain flexibility to protect your health. Expert advice from Dr. Murat Köken on how to exercise the right way.
Editors 
The 7 Golden Rules for Healthy Exercise
Stay Fit While Avoiding Injuries with These Expert Tips
Exercise is the cornerstone of a healthy life, but when done improperly, it can lead to injuries and long-term health issues. Whether you're a professional athlete or just starting your fitness journey, understanding the fundamentals of safe and effective exercise is crucial. Associate Professor Murat Köken from Memorial Health Group’s Medstar Antalya Hospital shares his top tips for maintaining your health while staying active.
1. Use the Right Equipment
Choosing the proper equipment for your chosen sport is essential to prevent injuries. From footwear to protective gear like knee pads, the right tools minimize strain on your joints and muscles. "Proper footwear is especially critical for activities like running and basketball. It supports your feet while enhancing performance and preventing injuries," says Köken.
2. Warm-Up and Cool Down
Skipping warm-ups is one of the most common mistakes in exercise. A proper warm-up prepares your muscles and joints for physical activity, reducing the risk of strains. Similarly, cooling down after your workout helps your body recover by easing muscle tension. "Think of warming up and cooling down as indispensable steps to protect your body," Köken advises.
3. Don’t Push Yourself Too Hard
Overexertion is a leading cause of exercise-related injuries, especially for beginners. Köken suggests starting slow and building your intensity gradually. “Understand your limits and give your body time to adapt. Patience is key to achieving long-term success in fitness,” he says.
4. Incorporate Strength Training
Stronger muscles mean better joint support. Regular strength training reduces the likelihood of joint injuries and improves overall stability. Köken highlights the importance of focusing on core and leg muscles to prevent back and knee injuries. "Add strength exercises to your weekly routine to build resilience," he recommends.
5. Stretch for Flexibility
Stretching before and after workouts improves flexibility and reduces injury risk. Flexible muscles and joints can better handle sudden movements. Köken recommends activities like yoga and pilates to enhance flexibility and maintain joint health.
6. Eat Well and Stay Hydrated
What you eat directly impacts your performance and recovery. A diet rich in Vitamin D, calcium, and Omega-3 fatty acids strengthens your bones and joints. Köken also emphasizes hydration: “Drinking plenty of water not only replaces fluids lost during exercise but also improves muscle contraction and overall performance.”
7. Listen to Your Body
Pain is your body’s way of signaling a problem. Ignoring discomfort and pushing through can lead to serious injuries. Köken urges, “If you feel pain or discomfort, stop immediately and consult a specialist if necessary. Exercising should improve your health, not harm it.”
Conclusion: Exercise the Right Way
By following these seven golden rules, you can enjoy the benefits of exercise without risking your health. Remember, fitness is not just about physical strength but also about listening to your body and taking steps to protect it.
