Want to get moving and do it safely? Here’s a workout toolkit of information to get started.
Our bodies are made for moving and if we don’t do that on a regular basis, we are setting ourselves up for mobility issues.
Are you as active as you were when you were a kid or as a young adult? Unless your job is physical most people aren’t as active as they used to be and being sedentary is causing more harm than we realize.
No one wants an injury. There are some things you can do to prevent injury. Simply taking some time to focus on you and your body can make a big difference.
Is it important to stay active right into our golden years?
Fitness is not just for baby boomers. Everyone needs to move their body. Some may not realize the benefits of exercise but there a number, sure! One of the biggest benefits is reducing stress! Who doesn’t suffer from stress nowadays, right? You can “beat stress with regular exercise” so why not add a bit of fitness to your daily routine and lower those stress levels.
Not sure where to begin?
Use a simple 1-2-3 approach. First, figure out your goal, then learn how to do the exercises. If your excuse is you can’t get to a gym on a regular basis, guess what! You don’t have to. Stick to the basics of getting stronger without equipment. And finally, make sure you take time to evaluate. Often we’ll get doing a routine but we forget that we might not be covering all the aspects of a good workout.
Think about the before, after & what your body is saying.
Learn why a doing a warm-up is important … it doesn’t have to be much in the beginning but it needs to get your body ready for whatever movements you are going to do throughout your workout. Stretching is the next important piece to maintain flexibility and mobility. Stretching helps us lengthen and grow.
Do parts of your body feel tight? Maybe you don’t have as much range of motion as you used to when you were younger? If you feel stretching isn’t enough, self-myofascial release or foam rolling will give you the flexibility you need while reducing the amount of soreness you feel after a workout.
Our bodies will always find the easiest way of performing a motion but it may not be the best way. Making sure you are exercising with proper form. And don’t just think about the muscles that make you “look good”. Think of your body as a complete unit. By starting with your core and your back you can reduce pain and prevent most, if not all, strain injuries.
I’m moving, that’s enough, right?
The intensity of your workouts matter. You need to exercise with enough intensity to reach whatever goal you set for yourself.
When you are short on time and you are looking for something quick you can do at home, try this “snow day workout” – it’s not just for snow days – it’s useful 365 days of the year!
HIIT training is becoming more and more popular but it’s not something that someone who hasn’t exercised for months or years should be jumping into. Once you have conditioned your body, you can start implementing some HIIT workouts into your weekly workout program.
More is not necessarily better.
Exercise is good but that doesn’t mean more is better. Recovery is an essential part of preventing repetitious injury. If you break your body down, it needs to be able to build itself back up. I like to say that recovery time makes workouts work.
Is this too complicated or overwhelming?
One of the best ways to take the guesswork and out trying to implement all these changes is to hire a professional – like me! I am trained to take all of these things into consideration when we create your workout program. I would assess your abilities and experience and ensure you work safely to meet your goals at your pace.