New Year's exercise resolutions

It’s that time of year again when we vow to make resolutions. One of the top resolutions for many people is to start an exercise program in hopes of shedding a few extra pounds after the holiday season. The odd ache or pain at the gym is inevitable given that many of us will likely confess to a lack of physical activity in our lives. We tell ourselves to get off the couch and hit the gym full force – and that’s where the problem lies. Many people become injured in the first couple of weeks, as they have not taken the time to prevent injury. There are a few easy steps that can be taken to ensure that your exercise resolution remains a success:

 

1.  Warm Up & Cool Down

Our muscles need time to warm up in order to increase blood flow and reduce muscle stiffness, while cooling down allows heart rate and body temperature to return to normal levels. A good warm up and cool down includes 5 to 10 minutes of easy cycling or walking. You should be breathing easily and able to carry out a conversation without breathlessness.

 

2.  Stay Hydrated

Drink 8 glasses per day and always have a water bottle on hand with you. By the time you feel thirsty you are already dehydrated. Its amazing how often I grab for my water bottle if it’s sitting right in front of me at my desk, and how easy I can forget to get my 8 glasses in when it’s no where to be found.

 

3.  Increase Exercise Gradually

Start at a level you are comfortable with. For example, if you can walk 20 minutes a day without being sore the next day, then gradually add another 5-10 minutes of activity over time. To achieve health benefits, adults should participate in at least 150 minutes of moderate to vigorous physical activity per week. People are more likely to quit an exercise regime if it is too strenuous on their body too soon, resulting in injury, so increase your activity gradually over time. You need to give your body time to adjust to the new expectations you have of it.

 

4.  Stretch!

One way of preventing exercise induced injury is to stretch properly. Proper technique involves gentle, prolonged stretching without discomfort. Jerky movements and bouncing stretches are no-no’s. Each stretch should be held for a minimum of 20 seconds with 3 repetitions, without causing pain. Start at the top of your body and work your way down.

 

Keeping these 4 steps in mind, you’ll be off to a good start. If you do experience pain or discomfort during your workout routine be sure to have it assessed by a heath care professional. The phrase “No pain, no gain” is not always accurate when making lifestyle changes and improving your fitness. All the best to you in the New Year!

This article is written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.