Has it been a while since you were able to exercise? Even with the best intentions, life can get in the way. Before you know it, it’s been months since you were able to flex your muscles and build up a sweat. Now you’re eager to get back into the groove—but guess what? Your body isn’t too happy about the prospect of having to work again! You might need tips for exercise safety.
Consider what happens to your body when you don’t exercise. When they aren’t used beyond the requirement to simply breathe, lungs tend to lose their elasticity. Lack of exercise causes your blood vessels to shrink, meaning decreased blood volume and less ability to draw oxygen from the blood cells. When that happens, your heart works harder just to get oxygen to your muscles. There goes your heart rate!
Equally important is how inactivity can lead to joint pain.
But even if you’re anxious to get back into shape, the last thing you need is to strain muscles or tendons in the effort. That would throw you right back out of the exercise mode and be painful, to boot.
Our Garland Chiropractic Clinic is all about being healthy and pain-free, so we have some tips to help you with exercise safety and ways to achieve your “back on the treadmill” goal.
- Before you start any exercise program, Consult with your Doctor to determine your health ‘base line.’ Be sure you don’t have any underlying conditions that exercise could exacerbate.
- Keep your goals realistic. Don’t set yourself up for failure or disappointment by reaching for perfection. If you need to lose weight, go after the pounds a few at a time. Know your own body shape and accept that you might not end up like that model on a magazine cover. If you want to build muscle, strengthen yourself gradually and don’t focus on six-pack abs. The idea is to be slimmer, healthier, and energized.
- Start Slowly! It took time to lose your physical edge; it’s going to take time to regain it. If you push yourself, you might stress parts of your body that aren’t ready for such attention. It’s OK to return to the same type of exercise you’re used to, but do so at a lower intensity. Intersperse your run with periods of walking. Break up aerobics with a few minutes of rest. If you do warm-ups, stretch them out so your body really has a change to loosen up. Same thing with cooling down. And keep the amount of time you engage in any exercise to a minimum until you’ve built up the strength and energy for longer periods.
- Commit to a schedule. The easiest way to stick with a plan is to make it a habit. Select a time that works for you and try to keep it set aside strictly for that purpose.
- Find an exercise buddy. You want exercise to be fun, so if you enjoy it more having a companion share the experience, then ask a friend to join you. It could make it easier to monitor yourself than if you do it alone. If you don’t have a human friend who can spare the time then bring along your dog if you’re running or walking.
- Above all, be patient! Your body is adaptive, but don’t push it! And if you feel you have pushed it, ask your doctor to look you over to be sure you’re OK to keep exercising. He or she might recommend that you ease back, or they might recommend certain exercises that will help you get in shape without stressing your body.
Dr. Mixon and our staff at Texas Spine & Wellness know how everything connects in your body and can help you with exercise safety. We know common stress points and can help you avoid problems. Allow us to help you plan an exercise program that will enable you achieve your fitness goals without injury. Give us a call us at (972) 840-2520 and set up an appointment today.