We all know exercise is good for the mind and body. It makes us look and feel better, increases our energy output, and can help us to sleep a little better at night. (1)
The U.S Department of Health and Human Services has called for adults between the ages of 18-64 to exercise moderately for at least 2 hours and 30 minutes, or vigorously for at least an hour and 15 minutes weekly. (2)
It goes on to state that exercising more frequently for longer, and at a higher intensity can increase health benefits and reduce the risk of diseases such as cancer and diabetes. (2)

Workout Mistakes

However, like all physical exercise or activity, there are cautionary warnings to help prevent injury. Here are 15 workout mistakes that can be dangerous for your health if done incorrectly:

1. Cycling. A super form of exercise, cycling can be done at home via a static bike, commuting to work, or getting into the great outdoors. However, mitigate the effects on your knees by adjusting the height of your seat to the correct level. Too high or too low can leave you struggling to turn the pedals, putting strain on those knobbly bits in the middle of your leg. Make sure the bottom stroke leaves you with a slight bend in your knee and the top stroke around a 45-degree angle. Also adjust the handlebars so you are not over-slouching, thus putting strain on posture.
2. Hip bridge. Try not to arch the back, instead keeping a straight line from the shoulders to the knees. Bend those knees so they form a right angle to the floor.
3. Plank. Like the hip bridge, keep your back in a straight line, avoiding under or over-arching the spine. Keep arms at a 90-degree angle and keep your neck straight and in line with your frame.
4. Back squat. Arch back and keep thighs parallel to the floor. Try not to let knees go beyond the toes as this could cause you to lose balance and fall forward. If using a barbell this could cause damage to your neck.
5. Gripping that barbell. Placing the barbell directly on the neck can cause a lot of trauma. Place just below at the top of the shoulders. Wrists should be in a straight line with forearms and thumbs placed at the back of the barbell rather than wrapped underneath. This will help to remain in an upright position.
6. Deadlift. Keep arms and legs vertical to prevent the risk of falling and injuring joints.
7. Platform stepping. The further you stand from the platform the greater the risk of injuring your knees. Stand closer keeping the standing knee in line with your foot.
8. Bench press. To prevent the load from becoming uneven, keep shoulders in line with the barbell and move legs back into a 45-degree angle.
9. Dumbbell Lunges. Keep your knee bent to a 90-degree angle and in line with your foot. This will prevent any trauma to knees and ankles.
10. One-arm dumbbell raises. Keep the body in a straight line from your head to your buttocks. If the head is raised this can cause the spine to arch and may cause strain or trauma. (3)

Seek Advice.
As always, if you are new to exercise or thinking about joining a gym please seek professional advice from a physician or a qualified personal trainer.