Returning to exercise?

Many people have had a very sedentary few months this year and probably will for the next few months!  Due to this, we have been seeing lots of postural problems, mainly caused by working from home without the benefit of an ergonomic desk set up and lack of regular movement or exercise.

Your body loves exercise! If you’ve not done much in a while, let’s help it to ease back in. Here are some tips to get you started!

• Start by returning slowly, you may not have retained the fitness levels you had before. You can always increase your time, distance, weight over time.

• Make sure you warm up properly.  It’s important to prepare the body for exercise so completing a nice warm up will not only make your workout better, it will also prevent injuries.

• Cool down when you finish.  By slowly decreasing your heart rate, you are making sure you stay safe. Carry out a long stretch to gain flexibility.

• Be prepared for DOMS! Delayed onset muscle soreness is a normal muscle reaction after training, especially if you haven’t done any for a while! Muscles may feel tight, achy and stiff.  This can last up to 72 hours and is sometimes at its worst at 48 hours.  It is caused by micro damage to the muscles which happens when you exercise.  This means you have exercised well! Unlike popular belief it is not lactic acid!

• Try adding yoga to your routine, it’s great for mind body connection, relaxation, stretching and meditation.

• You don’t need to be in a gym to exercise.  Take a walk, cycle ride, jog or just try a HIIT session at home.

• Think of your posture.  Generally what makes people slouch is a weak core and upper back muscles.  Try adding these specifically to your routine.

• Lastly, if you are not sure if it is safe for you to return to exercise, always seek advice from a qualified medical professional.