So many people get so excited, and so ‘in focus’ to start a new exercise regime. They make that mental decision to shed a few kilos, to get in shape, improve their fitness and to enhance their overall health and then take action…. only to suffer and injury at about 2-3 weeks in. Putting a handbrake on their trajectory and dampening their mental focus and drive. Eventually going back to the old excuses of being unable to exercise, and lacking strength and flexibility.
Excuses like I am too old, I keep on getting injured, or exercise and I do not mix
Does this story sound familiar?
If I have heard it once, I have heard and seen this story run out hundreds of times. If it has happened to you, let me tell you, you are not alone. It happens all the time.
So, let’s take a look at how you can get active, reach your goals, and avoid those pesky injuries. Hopefully not just during those first few weeks, but for the length of time you decide to exercise.
The key that I have found is that slow and steady wins the race. There is a need in balance of spinal strength and flexibility. This combination can dramatically reduce your likelihood of getting injured.
Here’s What You Need to Know:
- Stretching can improve your flexibility and decrease your risk of injury.
- Dynamic (or movement-based) warm-ups have been shown to potentially enhance performance.
- Strength training can increase your resilience and prepare your body for activity.
Strength
Rome wasn’t built in a day, and neither was your body. Long term strength is built through repetition over time. As mentioned in our previous post, start with techniques and drills. Even a burpee can be broken down into a push up/ hand release push up, a squat thrust and a jump squat. This process can be done for multiple forms of exercise.
While there is a time and place for loading with max weight, if you are just getting started in a workout routine, it’s usually best to start slow by using lighter weights and working towards increasing your repetitions. Personally, I favour functional workout and movements. These allow your body to move in a three dimensional plane that we live in as compared to a one dimensional plane of traditional weights.
Flexability
Flexibility is the second key to staying injury free. In today’s day and age, an essential is movement and stretching during time at the computer. Whether you decide to practice yoga, use a foam roller, have a home stretching routine or visit a Chiropractor in Chatswood to improve your spinal (and extremity) range of motion, it’s essential to view flexibility as a journey rather than a destination. Every day that you take a proactive step with your strength and flexibility, you are reducing the chance of an injury, making progress towards your goals, and living a healthier life.
Want to Change and Make a Difference?
We understand that everyone has unique health goals. If you have a specific question about injury prevention based on the activities you love, ask! Better still contact us on 9415 4606 or click the link below to make an appointment with us.
Chiropractic care can help you can have a more inspired and fulfilling life, allowing you to get better to stay well and to feel alive.
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