Hopefully you’ve had a happy & healthy start to 2024! Perhaps you’veĀ made the resolution to get in shape or work towards a fitness goalĀ for the new year?
Regular exercise can elevate your mood, boost energy and promote better sleep. It hasĀ been linked to a reduction inĀ heart disease,Ā cancer, diabetes and even increased brain function. Studies have also found that aerobic exercise may even reduce yourĀ risk of developing dementia. People who are more physically active are less likely to experience mental decline and have better memory, thinking and judgement.
Despite the known benefits of exercising for health, this resolution can still be a bit overwhelming… So we haveĀ aĀ few tips for how to successfully start a new exercise program in a safe and effective way.
Start small
Set manageable and realistic goals. Getting in shape is an open-ended expression and can mean different things to different people. Spend some time thinking about how you want to start and try not to overwhelm yourself by taking on too much at once.
Make peace with the process
Once youāve set your goal and youāre ready to start, keep in mind that change will not happen overnight. Your new workouts may make you feel sore ā you should expect it.
A common questionĀ is, āHow long will it take until I see a change?ā The short answer is that it will never happen fast enough. There are so many variables including age, gender, past exercise routines and past injuries that factor into your bodyās ability to develop. The question you should ask yourself is, āHow long will it take until I feel better?ā That can be as soon as after just one workout!
Avoid injury by being smart
Watch out for workouts that push you to your limit on your first attempt. Pushing yourself past the point of fatigue may cause your body to use compensatory strategies, increasing your risk for injury. Instead, focus on preparing your body for a long-term change by gradually building up your strength and flexibility.
Have a holistic approach
If you want to run or walk further or for a longer period of time, we wouldĀ encourage you to do more thanĀ justĀ running and walking.
Consider adding strengthening exercises for your hips and core muscles so your body can take those extra miles without developing joint pain.
If you want to try a specific workout likeĀ CrossFit, concentrate on strengthening your arms and legs prior to beginning.
These small investments will limit stress on your joints and help prevent injury.
Variation is key
Boredom is a real concern and can easily derail your efforts.
The cure for boredom is simple:Ā Vary your workouts.
Donāt do the same routine in the same environment every time you exercise. If you are used to working out in a gym, plan a day to exercise outside.
Donāt forget that one of the best parts of getting in shape is returning to an active lifestyle, so get out there and enjoy yourself. There will be days you donāt feel like exercising at all. Commit to making yourself move.
Donāt be shy
If you havenāt been to the gym or the park to exercise in a while, it can take a little while to feel comfortable and get back into a routine.
The machines may look a little different, and it can be intimidating to charge in among the experienced fitness pros. You may even feel self-conscious a bit self-consciousĀ at first as you try to mimic the routines and protocols of others.Ā Trust me ā we have all been there!
Finally, once you have incorporated these tools, listen to your body!
As weĀ mentioned before, you may feel sore, but pain is different from soreness. If something doesnāt feel right, you could be developing an injury and injuries can be made worse by ignoring pain.
If a body part is nagging you, acknowledge it by making an appointment to see someoneĀ before it becomes a real problem. An evaluation may be recommended to identify the problem and steer you in the right direction to safely continue your quest for better health.
Happily,Ā oneĀ fitness trendĀ that is set toĀ take over in 2024 is low impact exercise.Ā
Low impact exercise includes workouts such as rowing, pilates, yoga etc. These exercises are perfect for strengthening,Ā and are much less harsh on your body than high impact exercise.
Beginners Pilates
(our favourite low impact exercise)
Tuesday 9th & 16th January at 17.45
These taster classes have maximum 7 people. Come and try for free and if you love it, which we are sure you will, we are doing an introductory 5 week course.
Normally the price will be Ā£60 but for existing clients I am offering the first ever Bodyfixit pilates courses at Ā£55
Once you have done our beginner program we can offer you a variety of days and times for classes.
If you would like to bookĀ go to
https://www.bodyfixit.co.uk/
Prefer to speak to a human call 01722 632177
References:Ā https://blog.