Keeping active can be challenging. For many people, going out for a run or taking time to perform a full workout can be daunting, especially if this is not a part of their usual routine.
There are a few quick and easy ways to add some movement to your day, starting with something as simple as boiling the kettle. As the average kettle takes 2-3 minutes to boil, challenge yourself to see if you can complete these three exercises while waiting for your cup of tea or coffee. You can focus on one each day, or work through a different one each time.
1. Challenge your balance.
Standing on one leg is something many of us assume we can do, yet rarely take the time to check. This is an essential skill that can deteriorate without being noticed until everyday activities, such as getting dressed, are impacted. Being able to stand on one leg is important for putting on shoes, trousers and reduced balance can be a risk factor for falls.
Start by seeing if you can stand on one leg with your eyes open for the entire time the kettle is boiling. Test both legs, making sure you are close to a bench that you can use to support yourself. To increase the difficulty, try balancing with your eyes closed, then progress to balancing on your tiptoes. If you can balance on your tiptoes, with your eyes closed, then you can ask your physio for more suggestions.
2. Heel Raises
Start by keeping your knees slightly bent and lift both heels off the ground at the same time. You can begin with repetitions of 5, have a quick rest then repeat. Challenge yourself to increase the speed of your heel raises and see how many you can fit into your waiting time. As you bend your knees, aim to keep your knees over your second toe. If you feel this is a little too easy, you can progress to single-leg heel raises, which will also improve your balance!
You can start a daily competition with the people in your household to see who can complete the most repetitions in a set time period.
Squats are a great exercise to keep your large muscles working. You can start with 5 shallow squats, aiming to slowly increase your number and progressively squat to a lower position. As with heel raises, when you start to find squats to be less of a challenge, you can move to single-leg squats.
Don’t hesitate to ask one of our physios for tips on how else you can stay active at home or in the office.
Nothing can ruin your enthusiasm for a new workout program faster than the pain and stiffness that sneaks up on you the day after. This delayed reaction from your muscles, known as DOMS (delayed onset muscle soreness), has affected almost all of us at one time or another. While there is no sure-fire cure or prevention for DOMS, here are a few tips to help reduce your symptoms next time you hit the gym
Understand what it is
DOMS is thought to be a result of micro tears in muscle tissue during eccentric exercises in particular. While DOMS is not a sign of a serious injury and usually goes away on its own within 48 hours, it can be very uncomfortable and a deterrent to continue exercising. It can also leave you at a higher risk of injury, and for athletes who are competing in a tournament and need to recover quickly, DOMS can be particularly problematic.
Warm-up and cool-down
By taking the time to let your muscles warm-up, your muscles can operate at optimum flexibility, reducing the tension on muscle tissue during exercise. A cool-down encourages effective blood flow to muscles after exercise, so that any waste products such as lactic acid and calcium can flow back into the bloodstream rather than staying in the muscle tissues.
Get a massage or use a foam roller
By massaging tight and sensitive muscles, you can improve blood flow, promote tissue healing and reduce pain. Both massage and foam rolling can help to relax tight muscles and enhance tissue recovery in the first 24-48 hours after exercise.
Keeping hydrated allows your body to remove waste, stay flexible, and help tissues heal optimally. The trick is to maintain hydration throughout your day, not just when it's time to exercise. It's also essential not to wait until you are thirsty, as you could already be dehydrated at this point.
Other ideas includes gentle exercise such as 20 minutes on a stationary bike, and mild stretching. If you are particularly brave, ice baths have recently been shown to have mild benefits in pain reduction following intense exercise.
Better health isn't just about looking better. It can also help you to feel stronger, more flexible, reduce aches and pains and feel happier overall. If you're an inactive person, it can be challenging to change your lifestyle. Here are a few tips that might make it a bit easier.
Sign up for a race or event:
Fear is a powerful motivator, and having a challenge looming can create a sense of urgency to improve your fitness. You don't need to sign up for a marathon straight away, but something that lies just outside your current fitness level is a great place to start.
Join a team:
You may not feel committed to your exercise routine, but being part of a team can get you out of the house when you'd much rather be a couch potato. Joining a team can have added social benefits by increasing your sense of community and expanding your social circle.
Make it a habit:
Upgrade your daily exercise to be a non-negotiable part of your routine, increase the priority level and refuse to reschedule. In the long run, you'll be grateful that you have created a habit that's difficult to break. If you can also keep track of your attendance, set yourself the added challenge of not missing a day to put the habit in place.
Be honest about what you enjoy and what you don't:
We all have different preferences when it comes to activity, and taking the time to identify which sport or type of exercise is right for you can be the secret to long term success. If you're a thrill-seeker, you might find mountain biking infinitely more rewarding than an hour at the gym. For others, the peacefulness of a yoga session can be just what they need after a stressful workday. There are many options other than a gym membership, and many come with added benefits of improved self-esteem as you learn a new skill and being a way to make new friends.
Many of us respond better to positive reinforcement than punishment, or at least it's a nicer experience. For example, rather than restricting calories when you miss a day of exercise, reward yourself with a massage when you have reached a small goal. Choosing a reward that is also beneficial for your health can help avoid a boom/bust attitude towards your health.
One of the most challenging aspects of living with an injury or chronic pain is how it can impact your exercise routine. If you have been working towards a fitness or weight goal, this can be extremely demoralizing. Here are a few tips that can help to keep you on track while you recover. Staying as active as possible during this time can mean you’re in the best position to reach your goals again once your injury has healed.
1. Try a new activity.
When injury strikes, it can be tempting to stop exercising altogether and just rest while you recover. An injury can be frustrating, but it can also be an opportunity to try out a different sport. If you’re a runner with an ankle injury, you can keep up your fitness by swimming instead. Cycling can be an excellent option for people for dealing with knee pain, and if you’re a swimmer with shoulder pain, maybe switch to running for a while. Check with your physiotherapist for some ideas to keep you moving.
2. Exercise within your limits.
If you’re getting pain at 5km, this doesn’t always mean you should give up running altogether. Your physiotherapist can help you monitor your symptoms carefully and plan an exercise routine that keeps your fitness up while reducing symptom flare-ups. Staying as active as possible throughout your recovery can also mean that you a better placed to get back to your best performance once symptoms subside.
3. Take the opportunity to improve your footwear and equipment.
Injury and pain can be a great prompt to look at your equipment and technique. For example, with hip and knee pain, the type of shoes you wear can have a significant difference. Often pain has more than one cause, with technique and equipment often having a substantial impact on the stress placed on your body. Your physiotherapist is an excellent source of advice in this area, don’t hesitate to ask for an assessment.
4. Take to the water
Hydrotherapy has long been used to help patients with joint pain or muscle weakness exercise. The water helps reduce joint stress and provide extra sensory input that can reduce pain. Exercising in water can be especially helpful for sufferers of chronic pain or those who have pain with weight-bearing. Speak to your physio for a hydrotherapy program if you’re not sure how to approach exercise in water.
Our physiotherapists are happy to discuss your condition with you and share their tips to help you stay pain-free.
Over the next few months, many of us will be spending more time at home. For each of us, this will mean something different. However, regardless of your circumstances, there are a few things you can do to make your time at home a little easier and healthier.
Maintain a routine.
A new routine may take a while to develop and will depend on the demands placed on you by your work or children. However, some things can help with both mental and physical health when staying at home for long periods. Waking up and going to sleep at the same time every day can have a significant impact on wellness, ensuring that you have a better sleep and also feel more settled when you wake up.
Use screens thoughtfully.
Technology can help us to connect with those who are not there, yet can also take us away from things happening around us. Delete or at least limit the time you spend on apps that you find distracting, such as news or social media and schedule in quality catch-ups with friends and family via video.
Take time to adjust your home workstation.
If you will be spending hours at a time on your computer, it is essential to take the time to ensure your workstation is set up optimally to reduce stress on your body while working. You can chat with your physiotherapist for some tips on how to set up your home office.
Stay in touch with your physio.
If you are struggling with pain at home, your physiotherapist may offer a variety of online treatment solutions, even if you can’t make it to the clinic. Remember that in Australia, physiotherapy and allied health services have been open during this time, classified as an essential service, so appointments should still be available. Reach out to your physiotherapist if you are in pain.
Join an online fitness group and workout with others.
Joining a daily online workout session is one way to keep active and also stick to a schedule. Many of the videos allow you to join in live, helping to increase commitment and a sense of community with your fellow exercisers.
Stretch before bed.
Start with just three simple stretches (eg: calves, hamstrings and triceps) and slowly build up your repertoire. Stretching before bed can help to prepare your body for rest while also improving flexibility. Try to hold each stretch for at least 30 seconds for optimal effect.
Being active is one the most important aspects of a healthy lifestyle and there are many different ways to get your heart rate up. No matter what your choice of activity is, there is always some risk of injury. In this article, we have listed some tips to help you prevent accidents and injuries.
1. Choose the right footwear
The correct footwear can go a long way in protecting your feet and ankles from injury and can even prevent serious accidents such as falls. Every activity places different demands on your body and tailoring your footwear to suit these stressors is a great strategy for preventing injuries. For example, basketball players often wear shoes with support that extends above the ankles to help protect against ankle sprains, while hikers require thick and supportive soles to cushion and protect their feet. Wearing shoes that are too large or have poor grip can lead to slips and falls, particularly when exercising in the outdoors. Your physiotherapist can guide you with the correct choice of footwear for your chosen activity.
2. Pace yourself
When you start to see improvements in your fitness and strength, it can be tempting to push your limits to see just how far you can go. The danger in this is that often your tissues are still adapting to the increased demands of your new exercise regime. Increasing your weights, training time or running distances by too much too soon can lead to major setbacks. Give your body time to adjust and progress in a slow and steady manner.
3. Check your form and posture
Checking your posture in the middle of a workout is probably the last thing on your mind, however poor form is a leading cause of injury in athletes. As an example, lifting weights when your spine is not in its optimal position causes many low back injuries. Taking a second to check your posture before starting a lift is highly recommended.
4. Seek professional advice
Coaches and trainers are able to help you spot vulnerabilities and share their knowledge, helping you get the most out of your chosen activity. Often it is easier to prevent bad habits from forming than it is to break them once they are already in place. Invest in the advice of an expert, they can help you to avoid injuries as well as reach your peak performance.
Your physiotherapist is able to identify weakness in your training technique, biomechanical vulnerabilities, tight and/or weak muscles and can help guide you through your recovery if an injury does occur. However, prevention of injuries is always preferable to treatment, whenever possible.