Ease into Exercise to Prevent Injury

Goals of exercising, getting in shape, and losing weight top many people’s New Year’s resolutions list. There is no time like the present to get started! So, how exactly do you do that? Experts recommend lacing up those walking shoes and going for a stroll. It may seem like it’s not enough of a workout at first, but as you gradually increase the duration or intensity, you’ll lose inches and feel better.

Working out on a regular basis may seem daunting at first, but by putting one foot in front of the other, soon you’ll turn your walk into a run. Making fitness part of your daily routine is all about consistency. You don’t have to be the fastest or strongest in order to lose weight. Start slowly so you can concentrate on your posture and avoid injury. Good form helps prevent falls or strained muscles. Focus on pulling your abs and keeping your shoulder blades down and back when you walk.

Pick an activity you’ll enjoy and schedule workouts into your day. Also, pick the time of day you have the most energy to hit the gym or go rock climbing. If you’re not a morning person, try to exercise later in the day when you’re fully awake and ready to tackle the challenge. Pace yourself and be patient; you can’t train for a marathon in a week. But you can build up your endurance with the following tips recommended by top personal trainers:

  • Strength training:  Try lifting weights 20 minutes twice a week.
  • Interval training: Mix up your workouts by walking for two minutes and running for the next two as you go.
  • Increase cardio: Not breaking a sweat on your walk? Add jogging, dancing or an aerobic class at the gym.

Need more motivation? Check out the health benefits of regular workouts. Exercise gives you energy and adds life to your years by:

  • Improving your mood. Chemicals released by the body during and after a workout make you feel happier and calmer.
  • Preventing chronic disease. Exercise combats illnesses like heart disease, diabetes, and osteoporosis, to name just a few. Staying in shape will also help lower your blood pressure and cholesterol.
  • Helping you sleep. If you struggle with insomnia, exercise may help you get the rest you need.

Check with your doctor before starting a new fitness routine. Your doctor may be able to recommend appropriate exercise and determine areas to focus on. For more information about losing weight and getting in shape, contact us at Plaza Medical Center. Visit us online or call 817-877-5292 for information about our health services.



Mayo Clinic



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