Getting More Active in 2021…
As we start a new year, a lot of us think about starting a new exercise program or perhaps getting back on track with our exercise routine. There are a multitude of ways to exercise (even with our current Covid-19 related restrictions these days), from walks, runs and cycling in the fresh air to exercise videos or home gyms. Below are a few things to consider if you want to be efficient and effective with your exercise routine and avoid injury as much as possible.
- Always check with your GP or an appropriate health care professional if you have any health conditions that could be impacted by exercising.
- Plan ahead. Think about when and where you will exercise and be realistic about how much time you can devote to exercise. It’s important to make exercise a priority rather than an add on, but be honest with yourself as to how much you can manage to fit into your schedule. Anything is better than nothing.
- Choose an exercise you enjoy. Although all exercise requires effort, we will be more motivated to continue if we get some pleasure from the experience.
- Will you need to get any new equipment for the exercise routine you are planning to do or dig out suitable equipment or clothing from the back of a cupboard or loft? You don’t need to buy lots of expensive equipment to get a really good work out and there are a lot of free exercise videos online which don’t use any equipment. You can also use many household items eg bottles of water/tins of food as substitutes to light weights.
- If you haven’t exercised in a while or are starting a new type of exercise, start slowly and gradually build up. As a general rule of thumb, work to a level that you feel is challenging but not painful or making you feel ill. It can be common to experience some discomfort in your muscles in the days after exercise (known as DOMS – ‘delayed onset muscle soreness’) after starting a new exercise program or changing your level of training/ type of exercise, but by working at the right level you can minimise this. More pain does not equal a better work out.
Exercise has so many health benefits it is worth the effort. Finding the right level and type of exercise for you and knowing how to progress yourself in a healthy manner is really important to avoid injuries and to get the results you want. If you have any questions regarding the right exercise for you or have niggles or injuries that are stopping you from progressing as you would like, please feel free to contact us for further more tailored advice.
01413530906 to enquire or book a physiotherapy appointment at any one of our 4 clinical locations – Glasgow West End, Clarkston, Kirkintilloch, or Newton Mearns.