As the weather gets warmer, it signals the arrival of the holiday season . It is an ideal time to reconnect and celebrate with friends and family. Whether it’s a festive family gathering for Christmas or a glamorous New Year’s Eve party with friends brimming with delectable treats and abundant drinks, health often takes a back seat. Post-celebrations, many of us undergo a mindset shift, aspiring to enhance ourselves for the upcoming year.
A common goal is the widely embraced concept of a fitness makeover towards a healthier self. There is a surge in gym memberships, registrations for social sports, and consequently, an increase in injury rates. The prevalence of injuries frequently becomes a significant obstacle, this can prevent us from reaching our fitness objectives. So, how can we improve our fitness and wellbeing this holiday season?
The importance of regular physical activity:
Physical activity encompasses any movement generated by skeletal muscles, demanding energy expenditure. This includes all forms of movement, whether it is going for a brisk walk or playing social sports. Both moderate- and vigorous-intensity physical activity contribute to overall health improvement. The World Health Organisation recommends at least 150 minutes of moderate to vigorous activity per week. This should also include muscle strengthening activities 2 times a week. There are many benefits of exercise, some of these include:
- Improves mood
- Weight management
- Builds strong muscles and bones
- Increases energy levels
- Reduces chronic metabolic diseases
Gradual Exercise Approach:
The newfound motivation to exercise may drive us to push beyond our body’s accustomed ability to handle load during intense workouts which can lead to injuries. You can significantly reduce your probability of injury by adopting a gradual exercise approach. For instance, if you are transitioning from sedentary to a more active lifestyle, then begin with a 20 minute slow to moderate workout program to allow your body to adapt instead of jumping into a high intensity interval workout. Increase workout time weekly as your body adjusts. Always consult a healthcare practitioner before initiating a new exercise program. If you are unsure about how to create a workout program, contact our physiotherapist today. Our physiotherapist are well equipped to help you reach your fitness objectives and give you a gradual approach to reduce the injuries during exercise.
Structured Warm-Up Program:
It is important to have a structured and evidenced-based workout program. This involves using dynamic warm ups to prime the muscles for the exercise. A Myphysio physiotherapist can perform an biomechanics assessment and provide simple modification to more efficiently and safely engage in sports or exercise. For guidance on incorporating a proper warm-up program, refer to our recent blog on dynamic warm-ups.
If you need assistance with your fitness goals and exercise programs, schedule an appointment with one of our physiotherapists. You can also stay updated on the latest physiotherapy content by following our Instagram or Facebook page.
In the month of December 2023, Myphysio is offering 50% off initial consultation for new patients. Mention BLOG50 at checkout to receive your discount and get your rehabilitation journey started with an experienced Myphysio physiotherapist.
This information is for educational purposes only and is not intended to replace the advice of your doctor or health care professional. We encourage you to discuss any questions or concerns you may have with your health care provider.
References:
World Health Organisations. Physical Activity. https://www.who.int/news-room/fact-sheets/detail/physical-activity