We now know about the benefits of physical activity, but it can seem overwhelming to start, especially in these times when we have lost our routine. Below I have listed a few ways to help support bridging this gap and important considerations to remember when starting.
- Start slowly and build up progressively: people often make the mistake of going too hard, too quickly. This is a key reason we see patients coming to see us, as this approach often leads to injury and pain. Building up slowly will help mitigate the chance of injury. Remember any exercise is better than nothing; you can start with a walk around the block and build from there.
- Find a friend: Having someone to hold you accountable and motivate you can make a big difference. If you don’t have someone within your 5km radius at times like these, organise a virtual run with friends or join Strava so you feel more supported and inspired to exercise. Incorporating a social element will also be beneficial for your social and mental health (remember to stay 1.5m away from each other though).
- Be organised and plan ahead: With the busy lifestyles we lead and the complexities of lockdown now, it can be daunting even thinking about engaging in physical activity. However, if you structure your day and set aside time to exercise, it decreases the stress of trying to fit it in or not doing it at all. I personally find it easier to exercise in the morning because by the end of my day I always feel too tired and drained to be physically active.
- Set goals for yourself: Setting goals gives you something to work towards. There are always going to be days where the kids are being demanding, you’ve had a tiff with your partner or work is stressful, so are lacking the will and energy to exercise. Having a goal will help motivate you to work hard during your session. Your goal may be a certain HR, it may be time based, lifting a certain weight at the gym, or it may be as simple as setting a distance for yourself. Some patients enjoy signing up for events as it keeps them accountable.
- Undertake more incidental exercise: as discussed in the previous blog, walk to the supermarket down the road instead of driving, walk in your lunch break, take the stairs instead of the elevator, get off public transport a stop early. Every bit of physical activity is beneficial for you, it doesn’t always have to be a structured 5km run.
- Pick physical activity you enjoy doing: some people love running, others enjoy going to the gym. Some people prefer a hill climb on their bike, whereas others enjoy yoga and pilates. I know myself I love chasing a ball and playing competitive sport, so I opt for this option of physical activity as much as possible. Some people enjoy online classes for convenience and time benefits, whereas others like to get out into nature. You are more motivated to undertake physical activity if you enjoy it and this optimises compliance and maintenance. Variety and a mix of all different activities is critical for some people so they don’t lose interest.
- Warm up, stretch and cool down: Warming up and stretching is important to increase the blood flow and oxygen to your muscles and get them ready for physical activity. It also helps you get in the mental headspace ready to be active. Cooling down optimises recovery and it also a good time to be mindful and reflect on your good work.
- Recover well: Eating well and hydrating are critical to optimise performance but are also important for building strength and endurance when recovering. They also help to decrease the chance of injury. Sleep is the most important form of recovery for the human body. It allows the body to heal and recover, build physical strength and improves our mental wellbeing. Other beneficial habits for recovering may include reducing stress, undertaking mindfulness and being kind to yourself.
- Technique cannot be forgotten: Individuals often think just undertaking physical activity is enough. However, it is important to be mindful of the way we perform movements. Injuries are commonly sustained by incorrect technique or rushing through a program without concentrating on what we are doing. Squatting with too much weight, deadlifting with poor technique and over striding when running can all increase the chance of injury. It is important to slow down, breathe and focus on the quality of what we are undertaking.
Get in contact with us if you need any advice with your exercise program.
