Exercise Tips for Summer Bodies
Authored by Isabel Armsworth.
They say summer bodies are made in winter, but sometimes it can be a bit daunting to get back into the routine of exercising, particularly if you have been sedentary for a while. Below are some tips and tricks to get you started, and keep you on track to reaching your goals, without reaching for the ice pack.
1. Wear Supportive Shoes –
When working out, make sure that you are wearing supportive and comfortable shoes. For most foot types, your chosen shoes should have good arch support and stability around the heel and back of the ankle. Keep in mind that your shoes won’t last forever, so if you are experiencing foot pain while exercising it might be time for an upgrade! Nb. depending on your activity levels this may need to happen anywhere between every 6-18mths.
2. Start Slow –
When getting back into exercise, you should start with low impact exercises such as walking, then up the ante by including high impact exercises like running and jumping as your fitness and strength improves. Likewise, you should also start with a short duration and slow pace, and gradually build up.
3. Warm-Up and Cool Down –
An effective warm-up will increase blood flow to your muscles and will typically consist of sort of cardiovascular exercise (e.g. cycling, walking) and movements you plan to do in your workout. After you finish your workout, you should spend 5-10 minutes completing gentle cardiovascular exercise and stretching to cool down.
4. Set Realistic Goals –
Setting goals is a great motivational tool. Not only is it a great way to keep you accountable, but it also helps you to track your progress. When setting your goals, you want to make sure they are specific, measurable, achievable, realistic and time-bound (SMART). Try breaking up your larger goals (e.g. lose 5kgs) into smaller, more attainable goals (e.g. lose 0.5kg per week for 10 weeks).
5. Don’t Push Through Pain –
While it is common to feel some post-exercise soreness for 2-3 days after a workout, you shouldn’t be feeling any pain while completing (or directly after completing) an exercise. If you do feel pain, make sure you stop that exercise, and if the pain persists, book in an appointment with your physiotherapist
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