Getting fit (For the rest of us)

It is that time of year again.    A time of fresh starts and new beginnings – and of course New Years Resolutions.   For some, it is a return to the healthy attitude and habits that they had before the splendors of the holidays.   But for many of us, it has been more than a few months or years since we have been active and fit.    In that case, it can be overwhelming to get started even when we know that it would good for us.   Here are some things to think about to help you get started.

1. If you have underlying joint pains,  talk to a sports medicine doctor or a physiotherapist regarding what exercises can help you and what you should avoid.  Personal Trainers are expertly trained in prescribing exercises for health joints and muscles, but injury can change what works best for you.  We often hear that pain prevents exercise, which causes more weight gain, which causes more joint stress and pain.   That cycle needs to be broken safely.
   
2. Start slow.   Often people hit the gym with too much gusto causing injury and overuse damage.  If it has been years since you regularly exercised, increasing your walking and non-sedentary times can make a big difference.   This can be as simple as getting off the bus a stop sooner, or taking the stairs instead of the elevator.  But if you are ready to start something more serious, slowly ramp up the duration and intensity of exercise.     Start with approximately 15 minutes of exercise at an intensity that makes you feel like you are working, but still able to hold a conversation easily.
   
3. Strength training is essential.     Although cardio exercise such as running, walking or biking is great for heart and lung health.   To achieve most fitness goals, including weight loss, strength training is essential.    It not only increases your metabolism to allow you to eat a few extra calories, but strong muscles work as shock absorbers for your joints preventing damage and osteoarthritis.
   
4. If you are a finicky eater, or have a rushed schedule that prevents you from making proper eating choice, consider talking to a dietician.   They are the experts in food and our relationships with it and can create a program that will work for you.   Check your extended health care benefits,  this is a service that is often covered, but not often utilized.
   
5. The best medicine is prevention.   You have already started this by committing yourself to being active and making healthy changes.    And some muscle pain may occur when you first start pushing yourself.  However, if the pain is lasting more than three days, or is preventing sleep and normal everyday activities, seek advice from medical sports experts.  Early intervention will allow you to adapt your program before pain force you to stop exercising completely allowing you to keep your momentum going and your goals in sight.
   

If you need some help with the aches and pains or would like to consult with a dietition.  Give us a call.  We're here to help.