5 tips for getting back into exercise post holiday

If you’ve had some time off from your normal exercise routine over the holidays or due to an injury, it may seem daunting when trying to start up again.

Here are some tips to help your body adjust and adapt to a new routine.

 

1/ TAKE IT SLOW

A common cause of injury is when people go too hard too fast at the gym.
If you’ve had a decent amount of time off, you probably won’t be able to go back immediately to the same level or weight you were doing previously.

It is best to ease into exercise slowly and build up over time so that you don’t exceed your body’s capacity. It may be frustrating, but it will help in the long run.

2/ FOCUS ON TECHNIQUE

When it comes to exercise, especially if it involves lifting weight, it is better for your body to perform the exercise with good form, even if it means performing less repetitions - quality over quantity!

Getting your technique right will not only get you more out of your exercise, it will also make you less likely to injure yourself.
Ask a trainer or health professional to watch you perform the activity, or film yourself doing it so you can see if you need improvements.

3/ WARM UP AND COOL DOWN

A good way to get your body ready for exercise is to do a dynamic warm up involving some stretching and movements similar to what you will be performing in your workout.
Afterwards, some stretching and a short walk will help to allow you to cool down gently.

4/ PRIORITISE RECOVERY

Allowing yourself to recover between sessions will allow you to perform better and make you less likely to overload your body.
Ways you can make sure you are recovering properly include getting enough sleep, eating well, stretching, regular walking or other gentle movement to ease sore muscles, and giving yourself enough rest days.

5/ GET A CHECK UP

Some discomfort and muscle soreness is to be expected when recommencing exercise after a break.

However if you have more significant pain or difficulties during exercise, our practitioners at Spine & Sports Centre are able to evaluate, perform any indicated treatment and give you strategies to manage the issue!


Follow the “book now” link below to see one of our practitioners, or alternatively call us on 9221 8458 to talk to one of our friendly receptionists!

Emma Cohn

Dr Emma Cohn attended Murdoch University, graduating in 2014 as Dux of her cohort.

Emma has treated people from all stages and walks of life. She is passionate about all aspects of spinal health and believes there is no one-size-fits-all approach to patient care. With experience in a wide range of chiropractic techniques, she loves creating individualised, effective and practical plans to help get her patients back to functioning at their best.

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