It’s that time of year again when many people enact changes to make their lives healthier, less stressful or more fulfilled in the New Year. If getting more exercise is at the top of your list of New Year’s resolutions, here are some tips to exercising safely.
First Step - Talk to your doctor if you have a health issue, aren’t currently active, or are significantly bumping up your training to a higher level. Dr. Cole can discuss specific types of exercise that will be most beneficial for your specific needs, provide tips to help you avoid aggravating past injuries, and discuss how targeted strength training can protect against injury.
Plan Ahead - Make a realistic workout routine that safely increases your activity level and can be incorporated into your lifestyle. It’s easy to get so excited about achieving new goals that you rush out of the gate too quickly. Don’t dismiss the tortoise … slow and steady wins the race.
Warm-up and Cool Down Properly – Get your blood flowing and warm up your muscles with 5-10 minutes of simple stretching and aerobic activity. End every workout with a cool down to gradually lower your heart rate to resting level and remove lactic acid which can lead to muscle soreness.
Mix It Up - Be aware that training too hard or too often can cause overuse injuries, including stress fractures, sore muscles, and inflamed tendons and ligaments. Swimming puts strain on your shoulders; walking and running can be difficult on your knees, ankles and feet. The best approach is to add variety to your workout with both aerobic exercise and strength training. Layer your activities and incorporate rest in between. The U. S. Centers for Disease Prevention and Control recommends that healthy adults get between 150-300 minutes of moderate aerobic exercise or 75-150 minutes of vigorous-intensity exercise each week. A minimum of two strength training workouts per week are recommended. Remember to take at least a day off between strength training workouts to allow your muscles to recover.
Hydrate, Hydrate, Hydrate – Watch your water intake before, during and after exercise. For vigorous workouts, consider adding fluids that also replace electrolytes.
Listen to Your Body - Not feeling well? Don’t be concerned about taking a day off from training. If you are feeling pain beyond slight soreness after exercise, make an appointment with Dr. Cole to discuss potential problems. By treating injuries promptly, you can begin the healing process and keep an injury from advancing to a chronic condition.
Use Correct Form - Take the time to learn how to use strength training equipment and perform exercises properly. When lifting weights, use steady, smooth movements and avoid locking your arms or legs in a strained position. Learn proper form and technique for any aerobic activity you pursue from tennis, golf, basketball and baseball to martial arts, running, swimming, rowing and cycling, etc.
Invest in Proper Tools – Make sure to dress appropriately for your activity. Walkers and runners should replace running shoes every 300-500 miles. Cyclists should always wear a sturdy helmet. Wear reflective clothing when exercising outdoors, and a hat and gloves in cold temperatures. Don’t forget the sunscreen even during the winter months when sun reflecting off snow can be especially damaging to your skin and eyes.
Dr. Joshua Cole, DACBSP integrates the benefits of chiropractic manipulation with an overall understanding of the mechanics of the body to effectively treat pain and injury in patients of all ages and ability levels. Contact Dr. Cole today to schedule an appointment. Cole Sports Chiropractic & Rehab accepts most insurance plans.