By Dr. Matthew Lewis
As we head into spring, many people are feeling the effects of inactivity from the winter season and all the good holiday food we enjoyed. The warmer weather and sunshine are calling us outside, and some of us are looking to resume or begin a fitness routine. This can be a daunting thought, as we may have lost some of the conditioning we had achieved, or perhaps we don’t know where to start.
Here are some tips for starting and maintaining a healthy fitness routine:
ASSESS YOUR FITNESS LEVEL:
We’re going to be setting goals, so you need to know where you are starting.
• Measure your heart rate before and after a brisk walk.
• How many pushups can you do at one time?
• Record your weight, body mass index, body area measurements, etc.
DETERMINE YOUR GOALS:
What are you working toward?
• Are you trying to build a stronger core?
• Are you trying to build upper-body strength?
• Are you trying to increase your flexibility?
• Are you trying to run a 5K?
GET STARTED:
• As a rule of thumb, aim for at least 150 minutes of moderate activity weekly. This should be spread out over the course of the week. For even greater benefit, 300 minutes per week is recommended.
• Start low and slow, then progress gradually over time; this can’t be stressed enough. Like any skill or activity, practice makes perfect.
This may be the most important piece of advice you can follow with regards to avoiding injury. For example, if you want to run a 5K but haven’t run in a while, don’t try to do it all on the first go. Start with a mile or less at a slow to medium pace. Start by training two to three times a week. Let your body recover from new activity before you stress it again too quickly. Gradually increase your pace and distance over time.
• One of the most common mistakes people make, resulting in injury, is not allowing enough time for recovery. They often take up exercise with workouts that are too long or too intense. It is important to allow enough time between training sessions for your body to recover.
• Listen to your body. If you feel pain, stop what you’re doing and allow more recovery time between sessions.
• Stretch before and after exercise. Stretching aids in joint mobility, increases blood flow and decreases tissue tightness that can lead to pain and injury.
• Training sessions that are too intense or too frequent risk muscle strains, joint sprains and tendinitis, which cause many people to abandon exercise.
MONITOR YOUR PROGRESS
• Keep a log. One thing that helps someone stay on her fitness journey is seeing progress. Update your measurements, and set new goals as needed.
Starting an exercise routine can be hard work, but it is also fun and rewarding. If you keep these points in mind as you begin your fitness routine, you likely will be able to avoid injury setbacks and keep yourself in the game.
Dr. Matthew Lewis is an orthopaedic surgeon at Bienville Orthopaedic Specialists. Reach him at (228) 230-2663.