A new year is here, and with it the popular desire to do more exercise. Whether it’s a New Year’s resolution, a long-delayed intention, or simply the return to normal after an indulgent holiday season, beginning to exercise after a long period of inactivity can have its dangers
Read this article to know how manage your return to physical activity without injury.
The risk of injury to the body is highest when starting a new exercise regime. Damaged muscles, weakness, excessive tiredness, faintness, and more serious musculoskeletal injuries are all possible if you’re not careful.
Protect your body by following some simple steps:
- Check with your doctor or physiotherapist
Always check with your physician/physiotherapist before starting any new physical fitness program, to ensure your cardiovascular system is functioning well and that physical strain and increased activity won’t cause any harm.
- Start slow
The commonest mistake when resuming activity is to try and do too much at once. Regardless of your physical condition, remember to start gradually and build intensity slowly. This will avoid injuries that set you back by days or weeks, or that require medical intervention.
- Warm-up properly
Warming-up is vital to preventing injury. Warming-up thoroughly before every workout. Take time to do this – it should not be an afterthought, but an essential part of your routine.
- Listen to your body
Nothing is more important than listening to your body. Only you can determine if you’re fatigued, faint, or in pain. Ignoring these ques will result in illness or injury, which will only get worse if left ignored.
- Set goals
Set small, realistic goals for yourself, and check against them as you go. This can help with motivation and pacing, but should not be used as an excuse to overdo it. If you meet your goals then reward yourself, perhaps with a rest day, but if you miss them perhaps it’s a sign they were too ambitious.
To conclude, even small injuries can become problematic. Taking care of yourself when getting back out there is the surest way to achieve your fitness goals!
Schedule an appointment with our team of physiotherapists.
Physio Proactive, 2018.