Getting Back to Exercise
When embarking on a new exercise program, or returning to physical activity after an extended break, it’s important to approach the process with a realistic and achievable mindset.
A common pitfall observed in individuals initiating new exercise routines is the tendency to escalate intensity too rapidly, leading to overuse injuries that can result in significant setbacks.
Prior to commencing any exercise regimen, a thorough assessment of your current fitness level is crucial. Consulting with a physiotherapist can provide an individualized assessment and guidance. Alternatively, consider the following:
Define Specific, Measurable, Achievable, Relevant, and Time-bound (SMART) Goals: Clearly articulated objectives, such as "reduce body weight by 3 kg," "increase upper body strength to perform 10 push-ups," or "decrease waist circumference by one dress size," provide a quantifiable framework for progress. Vague goals, such as merely "getting fit," lack measurability and can hinder motivation and achievement.
Select Appropriate Exercise: Choose activities that align with personal preferences and motivational factors. For individuals new to exercise, group fitness classes (e.g., Pilates, spin, circuit training) can offer structure and social support. Other examples include swimming, cycling, hiking, or strength training.
Establish a Consistent Routine: Integrate exercise into your daily schedule by identifying optimal time slots and booking them in advance. Streamlining exercise with existing routines, such as exercising on route to or from work, can enhance adherence.
Progressive Overload and Gradual Progression
Following a period of inactivity, some degree of muscle soreness is anticipated during the initial weeks as the body adapts to new physical demands. The principle of progressive overload dictates a gradual increase in workload as the body adapts. This means avoiding excessive intensity in the initial stages, such as prolonged high-impact running, maximal weightlifting, or pushing beyond current physiological limits. A planned, progressive increase in workload, typically around 10% per week for most individuals, is a recommended approach.
This principle is widely adopted even by professional athletes. For instance, the "off-season" in team sports allows for a structured, gradual re-introduction to training, building a robust physiological base for the competitive season ahead. Research consistently demonstrates that a systematic progression in training volume and intensity significantly reduces the risk of injury compared to abrupt increases (Gabbett, 2016).
Sustained Support and Maintenance
Long-term adherence is a cornerstone of a successful exercise program. Consider the following strategies to support your goals:
Foster Enjoyment and Variety: Exercise should be a source of enjoyment. Experiment with different activities, environments, and formats. For example, if running is your primary activity, explore new routes, participate in a charity run, or try trail running to maintain interest.
Prioritize Sleep and Nutrition: Adequate sleep and optimal nutrition are fundamental for recovery, performance, and injury prevention. Studies have consistently shown that sleep deprivation is associated with increased injury rates, impaired recovery, and reduced athletic performance (Milewski et al., 2014). Furthermore, proper nutrition provides the necessary fuel for exercise and the substrates required for muscle repair and adaptation during the recovery phase.
Integrate Incidental Movement: Look for opportunities to incorporate physical activity throughout the day. Opt for stairs instead of elevators, park further away from your destination, or incorporate standing breaks and light stretches into your workday every 30 minutes.
The Role of Physiotherapy
Engaging with a physiotherapist can be immensely beneficial throughout your exercise journey, particularly in the initial stages. We can address musculoskeletal discomfort, provide targeted treatment, and prescribe specific exercises to prevent these issues from impeding your progress.
Should you be uncertain about appropriate exercise modalities or require assistance in defining specific goals, a physiotherapist can offer personalized guidance. We will collaborate with you to develop an exercise program tailored to your overall objectives, outlining appropriate activities, frequency, and realistic, individualised milestones.
These evidence-based principles aim to empower you to embark on or return to a consistent exercise regimen safely and effectively. It is never too late to prioritize your physical health and well-being.
