New Years Resolution
“Difficult roads often lead to beautiful destinations”
With the New Year many of us will have huge plans to start an exercise programme. Let us help you with our simple guide.
Medical matters: Before beginning any exercise programme it is important to visit your GP to make sure you are ready to start exercising. Getting medical clearance is especially important if you are overweight, family history of cardiovascular disease or you are a past or current smoker.
Set achievable goals: When it comes to exercise rushing it can lead to injury. Avoid this by setting goals that are achievable for you. Reward yourself when you achieve these goals. To help commit yourself book a charity event walk/run and tell your friends about it – this will motivate and encourage you.
Be prepared: If walking, jogging or running is your exercise of choice all you need is good shoes! Keep them in an easy place – inside the front door or in the car so you are “ever-ready”, to create a workout habit. Schedule your workouts, this will help create a habit/routine. Set the alarm on your phone, computer or diary and stick to it.
Expect bad days: Don’t expect to be an expert straight away. Be gentle with yourself, you will get there eventually. “Never never give up”, – Winston Churchill.
Find an exercise you enjoy: This may seem obvious but if you pick an exercise you enjoy you are more likely to stick to it. A lot of fitness clubs offer pay as you go classes or trial of different classes before you commit to membership. Shop around and choose something that suits you. Think laterally – what better way to “feel that burn” then by learning to dance – get fit and make new friends in one class.
Getting started: Any new exercise regime will involve you using muscles you haven’t used for awhile. This may result in delayed onset muscle soreness (DOMS). This can occur a day or two after exercise. This should gradually subside over a few days. It is important to recognise that this is not the same pain you may experience after an acute muscle injury.
Injuries: Chartered physiotherapists are specially trained in the assessment and treatment of injuries. We have a comprehensive knowledge of anatomy, bio-mechanics, tissue pathology and healing and are the profession best placed to assess and treat any injuries and the profession of choice to monitor your rehabilitation to return to your activity as soon as possible.
RICE protocol: Unfortunately sometimes injuries will occur. The RICE protocol can help you deal with minor injuries within the first 24-48 hours. RICE is not a replacement for professional care but can assist in the early management.
REST – ICE – COMPRESSION – ELEVATION
Remember the health benefits – see our blog for more tips and advice
“It always seems impossible until its done!” – Nelson Mandela