Your Ultimate Guide to Sports, Fitness, and Injury Prevention
Stronger Bodies, Healthier Lives
Explore expert-backed insights on exercise, fitness, and injury prevention – whether you’re starting your fitness journey or looking to stay active and healthy for life.
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Optimising Performance Through Science & Medicine
Train Smarter,
Recover Faster,
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Whether you’re a weekend warrior, an aspiring athlete, or just looking to stay active, this page has everything you need to reach your fitness goals.
From training tips and injury prevention to recovery strategies and performance optimisation, we cover all aspects of sports and fitness. Get expert advice, evidence-based insights, and practical guidance to help you move better, feel stronger, and stay injury-free.
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Frequently Asked Questions
The general recommendation is at least 150 minutes of moderate-intensity aerobic exercise (like brisk walking or swimming) or 75 minutes of vigorous activity (such as running or HIIT) per week.
Additionally, strength training exercises should be included at least twice a week to maintain muscle health and bone density.
However, your fitness level, goals, and medical conditions may influence how much exercise is right for you.
Preventing injuries starts with a proper warm-up and cool-down routine to prepare your muscles and joints.
Maintaining good form during exercise reduces strain on the body, while cross-training (incorporating a variety of exercises) helps prevent overuse injuries.
Listen to your body and allow adequate recovery time between workouts to avoiding burnout and injuries.
Last but not least, wear appropriate gear and stay hydrated to prevent injury.
Nutrition plays a crucial role in fueling your body, supporting recovery, and optimising performance.
A balanced diet should include carbohydrates for energy, protein for muscle repair and growth, healthy fats for sustained energy and joint health.
Do not forget your vitamins and minerals to support bodily functions
Staying hydrated is equally important – water helps regulate body temperature, transport nutrients, and prevent muscle cramps.
Mild soreness is normal after exercise and can actually be alleviated by light activity such as walking, stretching, or yoga. This helps increase blood flow and reduce stiffness.
However, if you experience severe soreness, sharp pain, or swelling, it may be a sign of overuse or injury. In such cases, rest, hydration, and proper nutrition are essential to allow your muscles to recover.
Overtraining happens when the body doesn’t get enough time to recover between workouts, leading to decreased performance and increased injury risk.
To prevent overtraining, incorporate rest days, active recovery sessions, and proper nutrition into your routine. Consult an exercise professional for tailored recommendations.
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Frequently Asked Questions
Common sports injuries include sprains (ligament injuries), strains (muscle or tendon injuries), fractures, and tendonitis.
To prevent sports injuries,
• Ensure proper warm-up and cool-down to prepare muscles and joints.
• Use correct technique to avoid unnecessary strain.
• Cross-train to prevent overuse injuries.
• Wear appropriate footwear and gear for support and protection.
• Listen to your body and avoiding excessive strain.
The recovery period varies based on the injury’s severity.
Minor injuries (like mild sprains or strains) may only require a few days of rest, while more serious injuries (like fractures or torn ligaments) may take weeks or months.
Gradually reintroduce movement as pain subsides. Always follow medical advice for serious injuries.
It depends on the injury.
Low-impact activities like swimming or cycling may be safe, but high-impact movements should be avoided.
Physical therapy and rehabilitation exercises can help rebuild strength and flexibility.
Always consult a doctor or physiotherapist before resuming activity to avoid re-injury.
Overtraining and injury risk increase if you experience:
• Persistent pain, especially in joints or muscles.
• Swelling or bruising that doesn’t subside.
• Fatigue or decreased performance.
• Loss of motivation or trouble sleeping.
• Pain that worsens instead of improving with rest.
If you notice these signs, take a break, assess your training plan, and seek medical advice if needed.
Your recovery depends on rest, nutrition, and rehabilitation.
To heal sports injuries effectively:
• Sleep adequately for tissue repair.
• Eat a balanced diet rich in protein, healthy fats, and vitamins.
• Follow rehabilitation exercises as advised by your healthcare professional.
• Consider massage, stretching, and mobility exercises to prevent stiffness.
• Avoid rushing back to full activity too soon, as this can lead to re-injury.
Yes, moderate exercise during pregnancy can improve circulation, reduce back pain, and boost mood.
Recommended activities include walking, swimming, prenatal yoga, and light strength training. High-impact exercises and contact sports may be avoided.
Always consult a doctor before starting or modifying your routine.
People with diabetes benefit from exercise.
To exercise safely, they should:
• Monitor blood sugar levels before and after exercise.
• Stay hydrated and avoid exercising on an empty stomach.
• Carry a fast-acting carbohydrate (like glucose tablets) in case of low blood sugar.
• Choose steady-state exercises like walking, cycling, or resistance training.
• Avoid extreme-intensity workouts, especially if blood sugar control is unstable.
Children should get at least 60 minutes of physical activity daily, with a mix of:
• Aerobic activities (running, skipping, biking).
• Muscle-strengthening activities (climbing, body-weight exercises).
• Bone-strengthening activities (jumping, hopping).
Play-based movement is best to keep children engaged while building strength, coordination, and endurance.
For people with chronic conditions, low-impact exercises like walking, swimming, and cycling are generally safe and beneficial. Activities that improve flexibility, balance, and strength – such as yoga or resistance training – can also be great options.
Always start slow, listen to your body, and consult a healthcare provider to create a suitable plan based on your condition.
Older adults should focus on balance, strength, flexibility, and endurance to maintain mobility and prevent falls.
Recommended activities include walking, tai chi, resistance training, and water exercises. Strength training helps prevent muscle loss, while stretching and balance exercises improve flexibility and stability.
• Incorporate aerobic training (running, swimming, cycling) at least 3–5 times a week.
• Use interval training to build stamina and efficiency.
• Optimise nutrition by consuming complex carbs and staying hydrated.
• Prioritise recovery with rest days and proper sleep.
*Speak with a certified professional experienced in your sport of choice for specific training plans and advice
• Strength train 3–4 times a week, focusing on compound movements (squats, deadlifts, bench presses).
• Eat enough protein for muscle building
• Allow adequate recovery, as muscles grow during rest, not just workouts.
*Speak with a certified professional experienced in your sport of choice for specific training plans and advice
• Incorporate plyometrics (jump training) to improve explosive power.
• Perform agility drills like ladder drills, cone drills, and shuttle runs.
• Work on flexibility and mobility to maintain fluid movement.
*Speak with a certified professional experienced in your sport of choice for specific training plans and advice
• Visualisation techniques help athletes mentally rehearse movements.
• Mindfulness and breathing exercises can improve focus and reduce anxiety.
• Setting clear goals helps maintain motivation and track progress.
*Speak with a certified professional experienced in your sport of choice for specific advice
• Before workouts: Eat a balanced meal with carbs and protein 1–3 hours before.
• During workouts: Stay hydrated and consider electrolytes or intra-workout nourishment for endurance sports.
• After workouts: Consume protein and carbs in the few hours after exercise to aid muscle recovery.
*Speak with a dietitian for specific meal plans and advice
Frequently Asked Questions
Common sports injuries include sprains (ligament injuries), strains (muscle or tendon injuries), fractures, and tendonitis.
To prevent sports injuries,
• Ensure proper warm-up and cool-down to prepare muscles and joints.
• Use correct technique to avoid unnecessary strain.
• Cross-train to prevent overuse injuries.
• Wear appropriate footwear and gear for support and protection.
• Listen to your body and avoiding excessive strain.
The recovery period varies based on the injury’s severity.
Minor injuries (like mild sprains or strains) may only require a few days of rest, while more serious injuries (like fractures or torn ligaments) may take weeks or months.
Gradually reintroduce movement as pain subsides. Always follow medical advice for serious injuries.
It depends on the injury.
Low-impact activities like swimming or cycling may be safe, but high-impact movements should be avoided.
Physical therapy and rehabilitation exercises can help rebuild strength and flexibility.
Always consult a doctor or physiotherapist before resuming activity to avoid re-injury.
Overtraining and injury risk increase if you experience:
• Persistent pain, especially in joints or muscles.
• Swelling or bruising that doesn’t subside.
• Fatigue or decreased performance.
• Loss of motivation or trouble sleeping.
• Pain that worsens instead of improving with rest.
If you notice these signs, take a break, assess your training plan, and seek medical advice if needed.
Your recovery depends on rest, nutrition, and rehabilitation.
To heal sports injuries effectively:
• Sleep adequately for tissue repair.
• Eat a balanced diet rich in protein, healthy fats, and vitamins.
• Follow rehabilitation exercises as advised by your healthcare professional.
• Consider massage, stretching, and mobility exercises to prevent stiffness.
• Avoid rushing back to full activity too soon, as this can lead to re-injury.
Yes, moderate exercise during pregnancy can improve circulation, reduce back pain, and boost mood.
Recommended activities include walking, swimming, prenatal yoga, and light strength training. High-impact exercises and contact sports may be avoided.
Always consult a doctor before starting or modifying your routine.
People with diabetes benefit from exercise.
To exercise safely, they should:
• Monitor blood sugar levels before and after exercise.
• Stay hydrated and avoid exercising on an empty stomach.
• Carry a fast-acting carbohydrate (like glucose tablets) in case of low blood sugar.
• Choose steady-state exercises like walking, cycling, or resistance training.
• Avoid extreme-intensity workouts, especially if blood sugar control is unstable.
Children should get at least 60 minutes of physical activity daily, with a mix of:
• Aerobic activities (running, skipping, biking).
• Muscle-strengthening activities (climbing, body-weight exercises).
• Bone-strengthening activities (jumping, hopping).
Play-based movement is best to keep children engaged while building strength, coordination, and endurance.
For people with chronic conditions, low-impact exercises like walking, swimming, and cycling are generally safe and beneficial. Activities that improve flexibility, balance, and strength – such as yoga or resistance training – can also be great options.
Always start slow, listen to your body, and consult a healthcare provider to create a suitable plan based on your condition.
Older adults should focus on balance, strength, flexibility, and endurance to maintain mobility and prevent falls.
Recommended activities include walking, tai chi, resistance training, and water exercises. Strength training helps prevent muscle loss, while stretching and balance exercises improve flexibility and stability.
• Incorporate aerobic training (running, swimming, cycling) at least 3–5 times a week.
• Use interval training to build stamina and efficiency.
• Optimise nutrition by consuming complex carbs and staying hydrated.
• Prioritise recovery with rest days and proper sleep.
*Speak with a certified professional experienced in your sport of choice for specific training plans and advice
• Strength train 3–4 times a week, focusing on compound movements (squats, deadlifts, bench presses).
• Eat enough protein for muscle building
• Allow adequate recovery, as muscles grow during rest, not just workouts.
*Speak with a certified professional experienced in your sport of choice for specific training plans and advice
• Incorporate plyometrics (jump training) to improve explosive power.
• Perform agility drills like ladder drills, cone drills, and shuttle runs.
• Work on flexibility and mobility to maintain fluid movement.
*Speak with a certified professional experienced in your sport of choice for specific training plans and advice
• Visualisation techniques help athletes mentally rehearse movements.
• Mindfulness and breathing exercises can improve focus and reduce anxiety.
• Setting clear goals helps maintain motivation and track progress.
*Speak with a certified professional experienced in your sport of choice for specific advice
• Before workouts: Eat a balanced meal with carbs and protein 1–3 hours before.
• During workouts: Stay hydrated and consider electrolytes or intra-workout nourishment for endurance sports.
• After workouts: Consume protein and carbs in the few hours after exercise to aid muscle recovery.
*Speak with a dietitian for specific meal plans and advice
