If you’re like many people at this time of year, exercise and eating healthily are probably at the top of your “to do” list. But if you’re thinking of significantly upping your activity levels (or if you’ve spent the whole of December slumped in front of the TV!), it’s important you get your body used to working harder.
To ensure you keep your body safe, here are some top tips from our Ealing chiropractor:
- Always check with your doctor before starting any new exercise program or if you haven’t exercised for a while.
- If possible, break up your daily exercise goals into smaller sessions. For example, you could go for a 10-minute walk three times a day, or a 15-minute walk twice a day to achieve the 30 minutes a day, 5 days of the week.
- Ask a friend or family member to be your training buddy. This will make exercise more enjoyable, help you encourage each other, and will keep you safe
- Make sure you warm up for at least 5 to 10 minutes before any physical activity. You should also cool down at least 5 to 10 minutes at the end of exercising too.
- Drink water before, during, and after exercise to avoid dehydration.
- Make sure you maintain proper form during exercise. It’s a good idea to begin with light activities and light weights to improve your form and get your body accustomed to the exercises that you’re doing. Start slowly and work your way up to more physically challenging activities. Going for regular walks is a good place to begin.
- In addition to cardio, strength training, and stretching exercises, you may also want to practice specific balance exercises to help prevent falls and injuries. Effective balancing exercises include walking heal-to-toe, standing on one foot, or standing up and sitting down without using your hands.
- If at any time you feel lightheaded, dizzy or experience pains in your chest during exercise contact a healthcare professional or dial 999 in the case of an emergency.
Get healthy the safe way this year!