Spring is a great time to reset your health goals and get moving again. As we are finally clear
of the torrential weather that came throughout August, we’re seeing more blue skies, sunny
weather and more people getting back out running, back on the bike, in the pool and in the gym.
This change in weather is often the catalyst for people to get back into fitness, whether it’s
picking up their old exercise routines or starting to work on new goals, but if you have just
spent all of winter hibernating, jumping straight back in where you left off might not be the
best approach.
We’re all about getting people exercising and keeping them healthy throughout anything
they choose to do, so we want to make sure that people are setting themselves up for
success in the long term.
The key principles to setting up your exercise routine for the long term are:
1) Start with what you love
2) Build a routine that works for you, not against you
3) Recovery is part of the plan, give yourself time to rebuild and grow
4) Fitness is better with friends
5) Train smarter, not just harder
6) Stay aligned, stay active
1) Start with what you love
If you love swimming swim, if you love the gym get into the gym, if you love running get out
and run.There are so many different thoughts and opinions about the best balance of exercise and
what you “have to” or “should be” doing, but at the end of the day the most important
thing to get started with is just to be exercising. If you hate running, there is point trying to
force yourself to run 3 times a week, only to drop off after two weeks because you haven’t
enjoyed a minute of it.
Pick the exercise you enjoy most and once you have a good routine; you can slowly tweak or
add in more variety.
2) Build a routine that works for you, not against you
If mornings aren’t your thing, then train at night.
If your afternoons are crazy chasing after kids, get your training done at midday.
There is no perfect time of day to train, so work around your schedule and find the time that
is most convenient for you. Combining this with starting with the exercise you enjoy the
most means that you have as little resistance to exercise as possible. Once you get on a roll
with a certain time of day it becomes easier and easier to stick to that time, and even on
those days where you aren’t fully motivated you will find that you still have the energy to
exercise!
3) Recovery is part of the plan, give yourself time to rebuild and grow
If you are starting a new exercise, or getting back into an old exercise for the first time in a
while it is important to give yourself time to recover. Recovery comes in all different shapes
and sizes and can be approached from a couple of different angles. The first aspect of
recovery is all about training frequency. If you haven’t done a certain exercise for 2 years, it
probably isn’t realistic to aim to do it every single day of the week. Try starting out with two
times a week with at least two days between each session or three times a week with at
least one day between each session. Starting with less sessions won’t only allow us to have
enough time for recovery but also to feel like we are progressing once we start to add more
sessions in.
The second part of recovery are the more active forms; stretching, foam rolling, sauna, ice
baths and massages are all great way to helping the body to recover. If you are feeling a bit
tired or run down you can even do the same activity as you normally would, but just drop
the intensity right the way back, helping to get your blood flowing and muscles moving, but
without adding in fatigue.
The third part of recovery is all about what you are putting into your body. Proper nutrition
and hydration are essential in getting back into exercise.
4) Fitness is better with friends
Having a social aspect to your exercise routine can be helpful on a number of different
levels. Whether it’s reaching out to friends to meet up once a week for a run, training at
your local CrossFit gym or joining the local pickle ball club, having a sense of community
around your exercise routine can not only help to keep you motivated and engaged but also
help you to continue to push yourself and improve along the way.
This doesn’t mean that every single exercise session you do has to be with a group though. If
swimming laps in the ocean pool is your happy place, where you can clear your head and
not have to think about anything else, then keep that in your routine!
5) Train smarter, not just harder
The top professional athletes need entire teams around them to give them support, ideas
and encouragement, so there is no need to do this on your own! If you don’t know where to
start; Personal trainers, group classes and lessons are going to be an amazing resource for
you. A professional can help to give you guidance and expectations as they have seen
people coming from all different abilities and fitness levels in the pasts, so can help you out
wherever you are starting from.
6) Stay aligned, stay active
Making sure your body can keep up with the routine you set is essential in sticking to the
plan long term. Aches, pains, niggles and injuries can all derail your plans and put you back
at square one. Checking in with a chiropractor can help to identify any imbalances
throughout your body, which may affect how you exercise.
These imbalances can range from muscles not activating properly, to joints being stiff and
reducing your range of motion, to generalised tension from your posture and work, to
points of pain or tenderness around the spine itself.
A chiropractor will not only be able to identify and resolves these imbalances but also give
you some stretches, rehab exercises, warm ups and cool down to go along with the specific
training you are doing.
Getting back into fitness doesn’t have to be overwhelming. Start with what you love, build a
routine that fits your life, and make recovery a priority. Connect with others, train smart and
keep your body moving well.
We’re here to help you stay aligned, injury free, and feeling your best. Book a check up with
a Chiropractor near you to have a full assessment and set yourself up for long term success.
