Tip 1 – Don’t Rush. Ease into it!
Too often people rush into exercise after a break because we are so used to doing it at a certain level. I know for me it will often happen when getting back into the gym or running, as you always remember the benchmark of what you used to do, so I tell myself, “why can’t I start there?”
This can be quite risky after a period off due to the fact our bodies are not always capable of the same levels that we might once have been. For many activities it can often lead to an increased risk of injury. So, ease into it, and use a gradual build up.
Tip 2 – Make sure to give yourself a rest between exercise days
It is important to let our body recover when we return to exercise, even though a lot of the time we can be excited and eager to jump in headfirst. Ensuring that we give our body adequate rest to recover is paramount to reduce the risk of injuries and allow ourselves to maximise our performance when participating in the activity. The ideal amount of time between sessions when just getting back into it is around 48 hours1. This allows our tissues to adapt and recover before going again.
Tip 3 – Look after yourself
Nutrition is not something we can negate when getting back into exercise. Ensure that your diet is balanced, and you are getting enough protein in to allow your muscles to recover, as well as carbohydrates to fuel yourself before getting into the activity/sport that you are returning to. The other element to looking after ourselves is to make sure we get plenty of sleep. Recovery is one of the most important aspects to performance; ensuring we get 7-9 hours sleep a night. If you want to know why, check out our recent Facebook posts on the benefits of sleep!
Tip 4 – Make sure you warm up
This tip ties in with Tip 1 by making sure you just don’t leave the house and get straight underway. For any moderate to high intensity activities an adequate warm up should be completed. Ensure to do a dynamic warm up that simulates a lot of the movements that you will be doing throughout your sport/exercise routine as this will prime your muscles to move in these ways at higher intensities.
Tip 5 – If you’re unsure, just ask!
You don’t always have to have an injury when you come see a health professional, a lot of the time coming because you are unsure of things is very normal. If you are looking for a guided, gradual approach to get back into your favourite sport or activity, we can help.
If you’d like to explore these tips further, have any questions or want more advice, feel free to get in touch with us at Back In Motion Eltham on 9439 6776.
This blog was written by Sean Downes, Physiotherapist.
Reference List:
- Mahaffey, K. Active Recovery Workouts: What to Do on Your Rest Day.