Each year millions of Brits wake up on January 1st with the same New Year's resolution - to exercise more. People are motivated by different things. Many people are aiming to lose some weight before summer. Others are aiming to improve their fitness, perhaps before the upcoming London Marathon. Some want to exercise to boost their mental health.
Regardless of your motivation, there should always be some careful considerations before getting back into exercise in 2019 .
1. Establish a goal
What is your motivation for exercising more? Different types of exercise have different kinds of benefits. If you're trying to manage osteoporosis, resistance style training is very beneficial for bone health. If you are exercising to manage hypertension (high blood pressure) then workouts should be moderate intensity and at 65-70% of maximum heart rate. Not only is it important to exercise in the most efficient way possible, having goals will help you track your progress through objective measurements. Moreover, we know that setting goals increases your likelihood of staying committed to exercising regularly.
2. Identify activity interests
The best kind of exercise is the one you will do. If you enjoy a particular type of exercise, you will do it more regularly. A lot of people choose to take up running because of convenience, but they may not enjoy it or it may not suit them. Before creating an exercise plan, ensure you are undertaking a type of exercise you can have fun doing.
3. See a health professional for a physical examination
If you are undertaking exercise for the first time in more than 6 months then you should see your GP for evaluation. A GP can identify any contraindications to exercise relating to heart, lung, metabolic or endocrine systems. Your GP can evaluate past medical history, current medications, alcohol consumption and tobacco use and how this interacts with physical activity. A stress test or ECG may be necessary to assess individuals planning on eventually undertaking more vigorous exercise.
Your GP may also assess your musculoskeletal system and determine your readiness to exercise again. Did you know that Physiotherapists can also do this? If you have a history of injury or are experiencing pain already, a physiotherapist can help you in a number of ways. A physiotherapist can diagnose the cause of the pain you are having and can recommend exercise that will reduce this pain and improve function. Moreover, they can give you recommendations as to modifying your exercise routine to reduce the risk of injury. A thorough objective examination will also identify any at-risk areas that may become problematic as you increase exercise intensity/frequency.
4. Create an exercise plan
Have you heard of Biokinetics? A biokineticist prescribes specific exercises to help people improve their pain and function. Our biokineticist, Kate Hayes, is a specialist in creating bespoke exercise programs to get patients moving again. This program may consist of aerobic/endurance training and resistance training. Aerobic training is good for the cardiorespiratory system and can improve your heart and lung function. Resistance training has a vital role in building strength and muscle control - but is also effective in the prevention of diabetes and cardiovascular disease. A good exercise program should consist of both of these types of exercise.
5. Look after your body while exercising
Once you have started your exercise routine, make sure you are looking after your body as best as possible. Stay hydrated, fuel the body with appropriate food, warm up before exercise and cool down after. Many people benefit from routine Sports Massage to help reduce muscle tightness. Chiropractic can help restore normal alignment to make you move more efficiently. Stay tuned in the coming weeks for our tips on best exercises to get you marathon ready!
So if you're looking to get back into exercise this New Year, call Ultra Sports Clinic today to book in your assessment. Don't forget to tag #Ultrasportsclinic in your training photos to win a Marathon Package worth over £400
Call us today on 0203 893 5100 or book your appointment online.