GETTING BACK INTO EXERCISE WITHOUT INJURY



BY FREE MOTION PHYSIOTHERAPY



The warmer weather is seeing many of us jumping back into regular exercise. Remember to take it slow to start with, to prevent injury. While it can be hard to exercise regularly at the best of times, with COVID-19 restrictions we have seen gyms close and limit their hours, team sport put on hold, and incidental exercise disappear for those working from home. So, if you have been inactive for a while, getting moving and exercising again can lead to injuries if done incorrectly.


A few simple exercise tips for beginners:

  1. Setting goals and creating a plan helps keep you on track
  2. Start slow and listen to your body
  3. Choose an activity that you enjoy
  4. Making healthy nutritional changes will help you reach your goals faster
  5. Don’t give up




1. Set Realistic Goals and Create an Action Plan



One of the first steps before you get back into a workout routine is to plan out what you want your routine to look like, and how you want to get there. If it has been a while since you last worked out, you will want to start small. As you plan out how to start working out again, think about your habits, goals, and schedule and go from there. It can also help to think of ways to motivate yourself. Connecting with a friend is a great way to stay consistent and be motivated.


Setting goals help to keep you focused. One approach that works well is setting a S.M.A.R.T. goal–specific, measurable, attainable, realistic, and time-sensitive goals.



2. Schedule



The best time to workout is not the same for everyone. We all have different work schedules and obligations. If you are not a morning person, don't schedule 5 a.m. workouts. When it comes to figuring out a workout routine, begin with what works for you. If you only feel comfortable committing to one day a week initially, that’s great! Mark it on your calendar and stick with it. As you get comfortable, you can try to work your way up to more days a week. Your body responds to consistency over time, so your results will come much faster if you can keep a regular pattern and frequency. Convenience and a time of day that you are the most motivated are key to making your workouts consistent and productive.


As you plan workouts, remember:

  • Pick what works for you and your schedule
  • Consistency is what gets results


3. Start Slow and Gently, Build Gradually



One of the most common mistakes people make when they start is to go too hard too soon. You are not only more likely to hurt your body by pushing it too hard, but you are also more likely to get disheartened.


“Starting slow is still a start!”


Slow consistency will not only change your body, but will also improve your mental well-being, your attitude, and your mood. Everyone is on their own fitness journey, take your time in building your strength and confidence.


Building gradually means:

  • Not getting discouraged
  • Implementing one change at a time
  • Figuring out what works best for you


4. Warm-up and Listen to Your Body



When you are going back to the gym or an exercise program after a break, ease into it so you do not exhaust yourself or strain muscles.


It is safer to begin an exercise routine with a dynamic warm-up that uses movements similar to what you are about to do. A warm-up can be a great way of realizing how your body is feeling on any particular day.


Listen to your body … You know your body better than anyone else. This might mean the training you had planned might need to be adjusted, either increasing or decreasing the intensity. Depending on how your body responds you may need to allow your body more time to recover. Sometimes you will not know you have gone too hard with your exercise until a few days later so make sure to give your body a chance to feel the effects before progressing your exercise program.


Listening to your body means you may have to:

  • Ease into workouts
  • Understand mild soreness is normal
  • If you can barely move, take a break
  • Find a mix of workouts to break up the week


5. Online and App Home Workouts



Doing workouts or following a yoga instructor online from the comfort of your own home can be both appealing and beneficial.


Just remember that these workouts are not designed for the individual. Instructors are unable to take your abilities, past injuries, or other health conditions into consideration, so be careful with what you try. You need to make sure you are listening to your body and that you are doing something that is both comfortable and appropriate for you. Choose an exercise that you enjoy.


Sometimes getting the kids involved with your home workouts can kill two birds with one stone, as it entertains them as well.



6. Stay Hydrated



The human body is mostly water, which means staying hydrated is essential. You want to make sure you are drinking plenty of water daily, especially on the days you are working out. Every single cell in your body needs water in order to work properly. Drinking water also helps flush out toxins and speed up your recovery. Staying hydrated can help regulate moods, improve focus, and keep you on track to your goals.


Easy ways to remember to drink more:

  • Sip water throughout the day
  • Dehydration can present as hunger
  • Carry a reusable water bottle
  • Drink water before, during, and after working out


7. Importance of Healthy Habits



Other healthy habits besides exercise are important to incorporate as part of your new routine. Things like eating healthy, working on reducing stress, and getting enough sleep should all be priorities as you incorporate exercise into your life. Working out is 'work', it takes more time and energy, so you might feel fatigued initially because you are burning more calories and your body is trying to adapt to the increased stresses in the tissues. So, it's ok to head to bed a little earlier and hit snooze on some days...your body will thank you.


Trying new foods can make it feel like less of a “diet” and more of a new, healthier meal experience. Once you pair nutrition and exercise together, you will notice physical changes happen quicker — like strength, flexibility, weight loss, and more.



8. Unsure where to Start?



If you need help choosing which exercises or form of training is best for you and your abilities, a physiotherapist can assess and guide you on what would be most beneficial as well as safe for you.


Physiotherapists can also teach you how to remain injury free and better understand the impact of exercise on your body. Our aim is to empower you to have better self-awareness of your body which in turn can lead to a better quality of life.



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For any enquiries, please feel free to contact us.

Phone: +27(87) 702 7850

Email: info@freemotionphysio.co.za

Website: www.freemotionphysio.co.za



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