Prepping for a big game? Trying a new activity? Then join us for the 5 Days to Avoid Injury challenge! In just 5 days, you will be given 5 different ways to help you avoid injury, so you can still “gain” without feeling real physical “pain”.

Download the 5 Days to Avoid Injury Challenge

Print off the challenge, check it off as you go, and don’t forget to share with us on Facebook or Instagram once complete using #Wellbeats. Better yet, grab a friend and do it together. Let’s go!

Day 1: Write out your next week of workouts. This includes what, when, and how long you will be working out for. This will ensure you don’t overdo it in a particular area, understand what you’ll be doing, and give yourself ample time to rest and recover.

Day 2: Track your water intake. Aim to drink half your body weight in ounces. Keep a water bottle wherever you go and sip throughout the day.

Day 3: Make time for a 5-minute warmup pre-workout and 10-minute cooldown post-workout. Warmups and cooldowns can be similar in style: lighter intensity and slower pace, such as a brisk jog or stretching.

Day 4: Aim for at least 7 hours of sleep. Set a timer on your phone for when you need to be in bed by and stick to it. A good night’s rest can help prevent fatigue, poor judgment, and injury.

Day 5:  Do a 30-second body scan prior to a workout. Where are you feeling sore, tense, or discomfort? This will help you avoid pushing yourself too hard and feel any physical pain.

Don’t forget to check out the Wellbeats “Recovery” channel for restorative, tension-releasing classes and the “Sports Ready” channel for performance and training preparation. Availability may vary according to your Wellbeats content subscription package.