Home gyms are valuable, convenient, customized, and motivating. Instead of beating the traffic to a big gym overflowing with members, home gym owners can walk a few steps from their couch and work out on their chosen equipment at any time of day. Instead of wiping someone else's sweat from the elliptical, home gym owners can pat their own perspiration from personalized pieces and weights.
But along with the convenience and value of a home gym come safety concerns and the possibility of accidents.
According to the Consumer Products Safety Commission, last year about 50,000 people visited hospital emergency rooms for exercise accidents such as falling off a treadmill or dropping 20-pound weights on their toes. (Been there, done that!)
An alarming number of accidents cause injuries or even death to small children. Each year, about 8,700 children under 5 years of age are injured from exercise equipment and 16,500 injuries are reported in kids ages 5 to 14. The most notorious mishaps come from stationary bicycles, treadmills, and stair climbers.
You may recall the tragic story of Mike Tyson's 4-year-old daughter in 2009. She was discovered by her older brother hanging from the emergency cord coming from the family's treadmill. Apparently the cord became locked around her neck and choked her to death.
This type of accident is tragic and rare, but without proper care and supervision, accidents like these can happen to anyone. How can such frightening things occur when all we want to do is be good to our bodies?
Injuries are preventable by following simple guidelines and making sure you know your equipment. Many of us want the latest elliptical machines and a big flat-screen TV in our gyms, but before you drop big bucks on those Bose speakers, take a moment to concentrate on a few easy safety tips to keep your healthful habit safe:
What's up, doc? Just because you lettered in high hurdles in high school doesn't mean that 40 or 50 years later you can make a quick comeback without easing into your workout. It's a good idea to visit your doctor before starting any exercise program, especially if you are sedentary.
Read It! Exercise equipment comes with a manual that includes safety sections and tips. Read the manual and follow it carefully before using any equipment. Before you purchase, pry your salesperson for as much safety information as you can get. Treadmills seem to be the biggest culprit when it comes to injuries. The American College of Sports Medicine suggests getting to know your treadmill. Before you get on, experiment with the controls, and go over safety features. Speed it up, slow it down, increase and decrease the incline, and test the emergency "off" button or safety key.
Safety is "key." All newer treadmills have a safety key that clips onto clothing and turns the treadmill off if the user falls. The machines can't be started without the key, so keep the cord out of reach of children when the machine is not in use. Never wrap the safety key cord around the handle.
Safety stance. Even if you are only slightly slumping while exercising, you can lose your balance instead of losing fat. On most equipment, standing with shoulders back, head up, chin lifted, and abdominals tight is a great starting point for proper posture. Look forward, not down at your feet, and keep your stride relaxed.
On treadmills, make sure to pay attention to where you are on the belt. Stay in the center and don't drift to one side or, worse, fall off the equipment. On ellipticals and stair machines, don't stick your tush out, and never lean your upper body on the equipment. Leaning puts too much strain on your arms and upper body while leaving your lower body out of the hard work.
Keep the grandkids away. Children should be kept out of the gym at all times unless they are being supervised by an adult who is not working out. If you are exercising, how can you see what is going on behind you or in the corner? Unplug electric-powered machines when they're not in use. If you own equipment that folds for storage, keep it in the folded position until you are ready to run or walk.
Room check. Home gyms should be in a large enough space to hold all equipment without leaving gear on the floor. Use weight racks or shelves to store small items like weights, bands, and balls, and avoid "dumb falls" over dumbbells.
Being able to exercise indoors at home on a rainy day is a dream come true for busy exercisers. It's also a healthy investment that's cheaper than a fitness center membership. Just make sure to follow these few simple steps to ensure a great workout and keep everyone safe and healthy in your home gym.
