31 Dec New Year, New You?
With the new year comes new year’s resolutions to live a healthier lifestyle and loose some unwanted weight from the festive period. There is a surge in gym memberships and people partaking in new exercise regimes. Exercise and sport are great for your physical and mental health and will help to keep your joints supple, reduce pain and strengthen your muscles and bones.
However, taking on new exercise regimes your body is not used to can take its toll. Exercise is a trigger for 30% of those experiencing back or neck pain. Here is some advice on how to prepare to take up exercise this new year and prevent injuries:
- Every workout should begin with a warm-up and end with a cool down period. Start with less strenuous activity like walking or jogging and dynamic stretching like lunges and squats to get your body warmed up. Finish with some gentle static stretches at the end. This will help keep your ligaments and muscles mobile and reduce the chance of muscle strain or injury.
- Keep well hydrated by drinking plenty of fluid before, during and after exercise – this will help your muscles work more efficiently and will reduce aches and pains after exercise.
- Wear appropriate footwear for the type of exercise you are doing. Arch supporting quality trainers with good shock absorbance is key for high impact exercise so you’re not putting too much force through your joints. Most specialist sportswear shops will be able to advise you on the right trainers for you.
- Make sure you wear the right attire for your chosen activity. Wearing tight clothes when exercising could constrict your movement and lead to injury.
- If you are enrolling in a gym, make sure you receive training on any equipment and if you are signing up to a programme, try and make sure you get proper training, advice and ongoing supervision particularly on correct form.
- Gradually build it up – start with doing a small amount of exercise which is in your comfort zone and gradually increase the amount you do both in terms of the amount of time you spend exercising and the effort you put in.
If you are finding it difficult to know where to start or currently experiencing some aches and pains speak to one of our Chiropractors for further advice and we would be happy to help you achieve your goals for 2020!
Resources: British Chiropractic Association