I have some exercise tips to help get you moving this spring.
If you’ve been hibernating, you’re not alone. Let’s face it, sometimes it just seems too hard to keep our motivation and enthusiasm for exercise during winter. The days are shorter, colder and the sofa seems more appealing!
So if you’ve had a break from exercise, lost some strength, gained some weight, felt depressed or been a bit unwell, exercise is the perfect way to change this. Spring is here and it’s time to take control.
Getting back in shape is an exciting but difficult journey so here are some essential exercise tips for doing it right:
1. Get help from a pro
Avoid the common pitfall of too much too soon.
After a break you’re not the athlete that you were a few months ago. Chances are you’ve lost some fitness and therefore you need to plan your journey back to full health.
Exercise physiologists (EP) like me (Mike Fitzsimon from PridePlus Health) are the perfect professional to help tailor an evidence-based exercise routine to your needs. An EP will assess your capacity and recommend an appropriate training routine to get you back in shape whilst avoiding injury and/or burn out.
If you’re in pain and need physio to help get you started, a physiotherapist will diagnose and treat the cause and help you get moving again.
If you’re struggling with foot pain, not sure about what shoes you should be exercising in or wanting advice on changing your running gait, then a podiatrist would be your first port of call.
And finally, your GP in Pascoe Vale should also be part of your ‘Exercise Pro Team’. If you’re battling a chronic medical condition and need clearance prior to returning to exercise, your doctor can give you some guidance too.
2. Join an online group
Exercising with others keeps you motivated and helps you stay on track. Plus, it’s fun to share a common goal and exchange stories.
Even though COVID-19 has affected people’s ability to join exercise groups in person, there are lots of online groups to keep those motivation levels high.
Our physios and I can take you through live workouts via telehealth.
For families or those living under the one roof this means everyone can get involved.
Then there are non-specific exercise groups like those on Facebook.
3. Mix it up
Exercise should be varied to stimulate the right outcomes.
Cardio, weights, exercise bands, mobility exercises, balance exercises, indoors, outdoors – it’s like eating a well-balanced diet – get a bit of everything to help you improve.
If you’re running then you need resistance exercises. If you’re losing weight, you need cardio and weights.
I can help you work it out.
4. Move smarter
The quality of your movement will help you stay fit and healthy for longer.
Work on technique and posture before load so that you develop good habits and don’t get injured.
A simple walking or postural assessment or core strength assessment before you get started will help you stay on target to reach your goals and help you exercise whilst minimising injury.
5. Make use of your backyard
Many of us have a backyard, or even a courtyard, to exercise in. Habits can take a while to stick, so map out a little plan for some exercises you can do in your yard.
For example, if you’ve got a solid bench or seat of some sort, you could use this to do push-ups on if you don’t want to get your hands dirty. Start small (to prevent injury) and then as you gradually build strength you can try doing more.
You could also do burpees or star jumps, and try to beat your personal best each day. Even little things like this are great to get the heart pumping!
The kids can join in too – or at least have a giggle at their parents.
6. Wear the right gear
Starting with the right footwear, and wearing workout clothes that breathe, will make you feel better and more comfortable.
As the days get warmer you should consider wearing breathable clothing and stay hydrated before, during and after exercise. When exercising outdoors make sure you slip, slop, slap to protect your skin from harmful UV rays as well.
This spring we’re looking forward to helping you hit your exercise goals. Book in with your Exercise Pro Team member to get you going.
I hope you liked these exercise tips!
- The Strong Room – our specialised gym in Pascoe Vale
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Note: This information is of a general nature only and should not be substituted for medical advice. It does not replace consultations with qualified healthcare professionals to meet your individual medical needs. Page last updated 31 August 2021.