Spring Into Action
March 24, 2017
The days are getting longer and warmer, it’s time to get away from the comfort of your sofa, revive those energy levels and get active!
Evidence shows us that staying fit and well requires regular exercise/activity, Spring is the best time to start getting fit but to maintain it you must find something you enjoy, can keep a routine and share with others.
Getting Started: Completing cardiovascular exercise for 20-30 minutes at least 3-5 times per week such as walking, jogging, swimming or cycling. You should also look to engage in strength training that involves large groups of muscles working against any load twice weekly. Whatever you do make sure to start slowly and gradually increase the intensity or duration. Listen to your body, but understand that it is normal to have some aches after exercising due to muscle fatigue. If you have any concerns please call us at Physiotherapy Matters for an initial physiotherapy assessment.
Develop good habits: Plan your exercise in advance, complete with friends/companions and do something you’ll enjoy so you’re more likely to stick with it. When is training convenient? In the morning, at lunch time or after work, it’s up to you so make sure it’s suitable for you and your life! Reduced your sedentary time and increase your activity time throughout the day whether walking to work/at lunch, taking the stairs or cycling to the shops.
Exercise: Gym, sports teams, fitness classes, DIY, exercise at home, yoga, running, gardening, swimming, walking the dog, housework all of these count as activity and exercise. Anything you can do that gets you out of the chair is great! Try to combine cardiovascular, full body strength and flexibility training into your exercise regime.
Exercise boosts concentration and is much better than desk dining, so as the spring weather approaches why not grab a pair of trainers and use them during your lunch break. Gentle exercise will reduce your risk of back pain and a whole host of other illnesses significantly!
Gardening 10 Top tips:
- Stretch, warm up and cool down (legs, arms, neck, back)
- Know your limits of what you can lift/carry, if needed use a cart or wheelbarrow
- Lift with your legs, NOT YOUR BACK, ensure the weight is close to your body.
- Take your time – Rome wasn’t built in a day! Enjoy your gardening at a relaxed pace
- Take regular breaks from stressful or prolonged postural positions
- Regularly vary the tasks around the garden (standing, sitting, kneeling, carrying, bending) try to alternate tasks/positions every 30 minutes
- Use different planting methods to offload your back/knees such as window boxes, hanging baskets, large barrel planters, raised beds and climbing plants, use a potting bench
- Protect your knees with cushions or knee pads
- Use long handed/high quality tools
- Icing if there are areas of swelling or pain to reduced inflammation
Physiotherapy Matters are happy to help with any queries/injuries you may have, don’t hesitate to contact us and speak with one of our highly skilled physiotherapist to see how we can help you today.