Your Health Domain Tips to starting & maintaining an exercise program
Have good physical health
Know your prior injury history
Consult a physician or one of Your Health Domain's physiotherapists prior if you have any concerns or medical conditions
Set specific, measurable, attainable and realistic goals e.g. weight loss, gain muscle mass, gain strength, prepare for an event like a 5km run
Enjoy the activities that you want to do! (You will be more likely to want to continue your program longer)
Find a buddy: provides motivation, support and safety
How often should I train?
Start with 2-3 sessions per week, building up to daily or split sessions
When starting out, don’t train consecutive days (or every day!)
More not always better
Expect DOMS (Delayed onset muscle soreness) which can happen 1-3 days after exercise
Rest days are really important! Why?
Time for recovery for muscles and joints, replenish energy stores, rid the body of toxins built up during exercises.
Also over-training can lead to decreased immune system response and increased risk of injury.
Importance of Warming Up!
Increases blood flow to the muscles.
Warms the muscle and connective tissue.
Makes them more pliable and less likely to be injured.
Prepares the body for the session.
Body directs higher percentage of blood flow to muscles for exercise.
5 – 10 minutes is usually sufficient such as a light jog or pedalling on an exercise bike.
Studies have shown stretching has positive effects on increasing range of movement especially post-exercise.
There is limited evidence linking stretching before exercise and reduction in injury rates. Ask your Physiotherapist which stretches are best for you.
Are you keen to lift weights or do resistance training? How do I get my technique right?
Symmetry is key – movements should look and feel the same on each side of the body Right and Left. The movements should also feel even.
Use the mirrors – perfect for checking out your form, that’s why they are there!
Correct posture – maintain a neutral spine and pelvis.
Safe set up –make sure you are familiar with how to use the equipment or how to perform the exercise correctly.
Ask a Personal Trainer or your Physiotherapist for help and learn the proper technique for safety.
Pick the correct weight – technique may be compromised if the weight is too heavy.
Weight/cable machines – they are set-up to encourage you to make the proper movements, however, they need to be adjusted to your body size.
Free weights require much more control and knowledge of the proper lifting technique.
What are the Warning Signs for Injury?
Increasing muscle soreness with each session
Swollen or hot joint
Excessive or painful “popping or clicking”
Why should I see Your Health Domain Physiotherapist?
If you get any of the above symptoms during or after exercise.
Screen for potential problems or identify problem area (tight or weak) – important if you are starting new.
Full thorough assessment of the body – including biomechanical breakdown of each activity you do.
Help prevent an injury from occurring
Manage Your Return to Sport Safely!
Our Physiotherapists won’t tell you to stop exercising all together, but may modify your program to make it more appropriate for you decreasing risk of further or future injury. The Physiotherapists at Your Health Domain work closely wiht GP’s, Sports Physicians and surgeons so can refer you on for opinions or scans if needed.
Start small and build up
Rest days are really important
Don’t try and reverse 20 years in 20 days
Know your goals
Know your limits
Vary your workout
Say something if you feel something, ask a Physio to check – we are here to help!
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