It might seem quite odd that we want to advise you on how to exercise and not have to come see us but as physiotherapists our main goal is to promote health and fitness. When you are injured and need to see a physiotherapist often you have to stop or reduce your normal exercises. Physician activity can help you lead a healthier and happier life therefore, we want you to be able to maintain your exercises as much as possible.
Benefits of exercises:
There are too many to mention! Exercise is almost like a miracle cure for many of the major health conditions of today’s world.
It can reduce your risk of major illnesses such as heart disease, stroke, diabetes and cancer. It can lower the risk of death by 30%, as exercise makes us stronger and fitter we are able to keep going for longer. It can boost your self-esteem, mood, sleep quality and energy levels as well as reduce your risk of stress, depression, dementia and Alzheimer’s disease. If exercise was a pill we would all be begging to take it, but it’s free we just need to put the effort in…
How do I get started?
- Firstly, let us discuss the best form of exercise there is. This will be different for everyone as it has to be individual to you. The best form of exercise is something that you love doing as when you enjoy it, you are more likely to commit to making it a routine and continue it long-term. It doesn’t have to be what the magazines or celebrities say will get you in the best shape, we get benefits from all forms of exercise, so choose something you are likely to make a habit out of.
- Make a plan: the exercise needs to be able to fit around your lifestyle so plan when you are going to be able to exercise. Put it in your diary so you feel more accountable
- Be realistic. If you already have a busy work and family life, aiming to exercise every day is probably not very realistic. Start small, plan 1-2 sessions a week initially so that you know you will be able to achieve this. If in the future you are able to add more days in that’s great but start
How do I avoid injury when exercising?
- Get advice: If you are starting a new form of exercise or returning to something you have done previously it’s best to get advice to ensure you are doing the correct technique. Prevention is better than cure. It’s easier to work on your technique and skills while still able to exercise rather than getting injured, having to stop and then start learning the skills.
- Be patient: The biggest reason people get injured is because they try to do too much too quickly and their body doesn’t have time to adapt. Give your body time to adjust and build your exercise up slowly.
- Change things up: Doing the exact same thing every time you exercise can overload the joints and muscles you are using. Our body needs to be used in a balanced way so try and add in a stretch session or try something new one week and then go back to what you love.
- Get niggles sorted: if you have an old ache or pain that you have been ignoring, get it sorted, even if it currently doesn’t stop you from exercising. This little niggle could get worse over time or be the first sign of a weakness that could cause you a bigger injury in the future.
- Rest and don’t rush back. There will be times during the year when you will have a break from exercise due to holidays or family events. Enjoy your break! But remember not to try and make up for that time when you start exercising again. Have a slightly easier session when you return to get your body back into the swing of things.
How can Physiofit help?
Our end goal is that you do not need us anymore but we can be of some help to get you to that point. We can help you overcome any old injuries or niggles you have so you are 100% fit when embarking on your exercise regime. We can advise you on a good exercise program to start or return to exercises. We have physiotherapists who specialise in strength and conditioning who can teach you weight-lifting techniques and give you a tailored exercise program to work on. We also offer online physio-led pilates classes so that you can exercise at home around your schedule (contact us if you would like to receive a 7-day free trial).
Ultimately, we want you to be able to enjoy exercise that is going to enhance your life and help you feel happier and healthier without injuries.
