By Oluwasola Samuel, Datelinehealth Africa Volunteer Freelance Writer, with medical review and editorial support from The DLHA Team
In the gym or at home, a treadmill is one of the most essential pieces of equipment. It's rare to walk into a gym without seeing at least one treadmill. This equipment is effective and will help you stay fit and reach your fitness objectives.
Some people opt to go to the gym for their exercise routine, while others have transitioned from the gym or outdoor running to exercising at home. During the pandemic, the demand for treadmills increased significantly due to movement limits imposed by governments globally.
Many people who were unable to frequent the gym decided to purchase gym equipment, including the treadmill, in order to maintain their fitness level.
Exercise equipment, such as a treadmill, can be enjoyable, convenient, and safe when used properly; however, it can quickly turn into a dangerous or lethal machine if caution is not taken.
Very recently, the family and associates of the founder of a frontline Nigerian media company, Chief Raymond Dokpesi, Chairman of DAAR Communications, Nigeria, announced that he passed away after a treadmill accident while exercising.
In 2019, the Consumer Product Safety Commission (CPSC) in the US estimated 22,500 treadmill injuries. Of these, 2,000 involved children under 8 years old. The CPSC has received reports of 17 deaths related to the use of a treadmill between 2018 and 2020.
This fact is not put out to startle you, but to let you be aware of the dangers that lie ahead if you don't take certain safety measures.
You should follow the safety precautions listed below to protect you from accidents when using the treadmill.
If you are a first time user of the treadmill or you have stability issues or you’re not in ideal physical and mental shape, it is most important to talk with your doctor about whether exercise on a treadmill is the right fit for your health and fitness goals before hopping on one.
The treadmill is a great fitness enhancing machine. But it could also be a potentially dangerous piece of equipment if not used correctly.
For this reason and no matter your level of fitness expertise or experience with using the treadmill or any other gym equipment, make sure you familiarize yourself with the safety instructions of the equipment and the regulations of a gym before engaging in any exercise.
For example, most treadmills have a removable safety magnet that is attached to one end of a rope with a clip on the other end. A treadmill will not work without the safety magnet on it.
When you use the treadmill with the magnet on, it is wise to clip the other end of the rope holding the magnet to your clothing. This way, if you lose your balance and are about to fall off the treadmill, the magnet will detach and the belt on the platform will stop rolling immediately.
So, the magnet acts as a “kill switch” and an important safety measure that could save you from a considerable fall injury or even death.
When you are about to use a treadmill, do not assume that the safety magnet is effective. Always test it at a slow speed to be sure of its effectiveness.
Warm-up exercises, such as stretching, doing jumping jacks, or squatting, are always necessary to prepare your muscles for the action at hand. Stretching your muscles before exercise increases the circulation of blood and oxygen to your muscles, leading to a decreased risk of injury and soreness. When you use the treadmill after, your muscles become accustomed to the tension, allowing you to continue your workout.
An example of this scenario is how sprinters warm up before a sprint. They do so to keep their joints and muscles warmed up for the action ahead.
Most treadmills also have another safety feature that causes them to start at a slow speed, regardless of the speed they were set to prior to being turned off. This safety feature is designed to protect unsuspecting users from accidents while using the treadmill. However, this safety feature can malfunction, throwing users off balance when they step on the belt and start the machine, potentially leading to injury.
It is important to exercise caution when using a treadmill. Placing your feet on the side of the machine can help you maintain balance while you adjust the speed to a level you are comfortable with.
Even if you are feeling like the Olympic sprinter, Usain Bolt, you shouldn't try the 100-meter sprint on the treadmill. It's advisable to begin your workout at a low intensity and gradually increase it. This gives your body time to adjust to the movements and intensity; starting too fast may cause injury or fatigue.
When operating the treadmill, it is essential to maintain an upright posture. Do not hunch or bend over; stand straight to ensure a smooth and safe workout. To achieve this, picture yourself leading a race as you strive to get to the finish line.
Also, avoid looking down too often to check your legs, as this is common among first-time treadmill users. Looking down may cause your movement to be distorted, resulting in a fall off the treadmill, which could end in an accident that can lead to injury or death.
The treadmill has a handrail for support, and it should be used only when your feet are off the belt, you're exhausted, or you feel like you're slipping off the machine. When using a treadmill, holding the handrail causes strain on your back, shoulder, and elbow, increasing your risk of injury.
Holding the handrails decreases the amount of calories burned during exercise, as you are not moving your arms naturally. Moving with your arms helps burn calories more efficiently.
Pay attention to the treadmill and avoid distractions while using it. It's not safe to be texting and using the treadmill at the same time. It's common to see people in the gym do this; please don't do the same. It's a dangerous move and a time bomb waiting to explode. If you must answer a call or message, be careful to stop the treadmill and get off it before responding. Doing otherwise is risky and could have serious consequences.
Clear your mind of any distractions and focus on your workout like a sprinter striving for gold. It is essential that you remain focused in order to maximize the effectiveness of your workout and maintain your safety.
It's essential to warm up before using the treadmill as well as cool off afterwards. When exercising, your blood pressure rises, so it's recommended to slow down or completely stop your workout if you start to feel fatigued or lightheaded. Make sure to gradually reduce the treadmill's intensity or motion so that your blood pressure and body temperature will normalize and you can finish your workout feeling strong and stable.
It's sometimes best if you gradually lower the speed or intensity on the treadmill until you can safely step off. Take a few minutes to rest before continuing with your workout program.
When utilizing the treadmill, safety is the top priority. It's common to see people use treadmills and leave them running while they hastily go to answer important calls or get something. Avoid the temptation to use it quickly before the other person returns—you could slip, trip, or fall and end up getting hurt.
If you must use the treadmill, make sure the belt comes to a complete stop before stepping off the platform. Also, if you are unable to operate it, speak with someone who can assist you in bringing it to a halt.
It is essential to be aware that the treadmill can be hazardous if not used properly. Do not allow children near the machine to prevent them from being injured or trapped. Make sure the treadmill is located in a locked room or space and out of reach of children.
It is important to turn off and unplug a treadmill after each use to guarantee your safety and the safety of others. Turn off the treadmill when not in use to avoid potential hazards from the treadmill motor. It is also important to disconnect the power cord of the treadmill from the wall outlet when the machine is not in use. Do this to prevent electrical shocks.
In every treadmill that you use, ensure that it is serviced regularly according to the manufacturer’s directions. Wipe up any sweat on the hand grips and controls after each use. Also ensure that there is a minimum of 2 feet of space on either side of the machine and 6 feet at the back. This is to prevent injury or death in the event of a fall.
DAAR Communications Founder, Raymond Dokpesi, is Dead. May 31. 2023. Thisday Live. https://www.thisdaylive.com/index.php/2023/05/30/daar-communications-founder-raymond-dokpesi-is-dead.
Accessed, June 5, 2023.
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