January 6, 2025
Kickstart Your New Year: Smart Fitness Tips and some ideas for resolutions aimed at health and fitness.
As the calendar flips to a new year, many of us are inspired to make positive changes, with improving our fitness often topping the list. It’s a familiar scene—gyms packed with eager faces on January 2nd. However, just a few weeks into the month, we also see a rise in what physiotherapists refer to as atraumatic injuries. These are pains and aches that creep up without a clear incident but leave you in pain all the same.
If you’re stepping into a workout routine after a break, or if you’re a newbie wanting to keep fit, here’s how you can ensure your new fitness regime enhances your life rather than pausing it:
- Aim for Consistency Over Intensity: Forget about the scales or the speed at which you’re advancing. Your initial focus should be on creating a consistent workout routine. Build this solid foundation first; you can fine-tune the specifics later.
- Gradually Build Your Capacity: A common factor behind many atraumatic injuries is the “too much, too soon” approach. Balancing the right amount of exercise with adequate recovery is essential. Unsure about how to strike this balance? Ask us, we’d love to help.
- Start With Confidence: Jump into activities that you feel good about. If swimming isn’t your thing, don’t start in the pool; if you dread running, avoid the treadmill initially. We’re more likely to stick with exercises we enjoy and feel confident performing. Once you’re comfortable, then you can experiment with new activities.
- Keep Your Goals in Sight: Whatever your endgame—be it strength building or running a marathon—you’ll need to tailor your exercise regimen accordingly. It’s okay to start slow, but remember that specific goals require specific actions.
We tend to start a new year full of ideas and goals. Many of which come to fruition and many that don’t. Read below for some simple ideas that may resonate with you.
Resolution 1: Prioritise Movement and Flexibility – If you’ve spent too much time sitting or feeling stiff, consider focusing on improving your flexibility, mobility, and strength. This doesn’t mean you need to become a marathon runner or gym enthusiast—small steps can make a big difference.
Resolution 2: Focus on Posture and Ergonomics – Poor posture can lead to chronic pain, especially in the neck, back, and shoulders. If you work at a desk or spend long hours on your phone or computer, taking time to assess your posture is crucial.
Resolution 3: Address Chronic Pain or Injury – If you’ve been living with chronic pain or discomfort, 2025 could be the year you take proactive steps to address it. Working with a physiotherapist to address underlying issues can help you find relief and regain mobility.
Resolution 4: Improve Balance and Stability – Balance and coordination are key to preventing falls and maintaining overall health, especially as we age. Incorporating exercises that focus on stability can improve your confidence and reduce the risk of injury.
Resolution 5: Make Self-Care a Priority – Self-care isn’t just about pampering yourself—it’s about making time for activities that promote your overall well-being. Whether it’s taking a warm bath, reading a book, or scheduling a massage, taking time for yourself can help you manage stress and promote physical recovery.
As you set your health resolutions for 2025, remember that you don’t have to go it alone. A physiotherapist can guide you on your journey to better health by helping you:
1.Create a personalised fitness or rehabilitation plan tailored to your needs and goals.
2.Identify and treat any underlying musculoskeletal issues that may be holding you back from achieving your full potential.
3. Provide advice on injury prevention so you can stay active and pain-free throughout the year.
The holiday season is a time for celebration and relaxation, but it’s also the perfect moment to focus on your health and well-being. By reflecting on your achievements, maintaining healthy habits through the holidays, and setting clear resolutions for the New Year, you can take steps toward a healthier, more active lifestyle in 2025.
