Hi everyone!
As we embark on a New Year in 2024, it’s that time of the year when many Australians embrace the outdoors, set ambitious New Year’s resolutions, and revel in the freedom of more time off work. While this surge in activity is undoubtedly exciting, it’s important to approach it with a mindful perspective to prevent overloading our bodies. As a Physiotherapist at Form and Practice, I’m here to guide you on how to strike the perfect balance between enthusiasm and responsible movement, ensuring a healthy and injury-free transition into the new year.
1. Embrace the Power of Warm-ups
As we embrace the good summertime weather,, it can be tempting to jump straight into vigorous activities. However, giving your body the time to warm up is crucial. Preparing the body for an activity by doing a lighter version of your activity for 5-10mins or dynamic warm-up exercises eg leg swings before running, not only prepare your muscles and joints for the challenges ahead but also reduce the risk of injuries.
2. Listen to Your Body
Our bodies are incredibly adept at communicating with us, often through subtle signals that we might overlook. Pay attention to any twinges, discomfort, or fatigue. These signs are your body’s way of asking for a moment of rest or a modification in your routine. Ignoring them could lead to more serious issues down the road. Be attuned to these signals and make adjustments accordingly.
3. Gradual Progression Over Immediate Intensity
The motivation of kickstarting and then achieving New Year’s resolutions quickly can be overwhelming, but remember that your body needs time to adapt. Sudden spikes in activity can lead to overuse injuries. Whether it’s running, cycling, or hitting the gym, opt for gradual progression. Slowly increase the intensity and duration of your activities to allow your body to build strength and endurance steadily.
4. Invest in Recovery Time
With the longer days and warmer weather encouraging extended outdoor activities, don’t forget to allocate time for recovery. Adequate sleep, hydration, and nutrition play pivotal roles in your body’s ability to recuperate. Consider incorporating rest days into your routine, allowing your muscles and joints the chance to regenerate and repair.
5. Professional Guidance for Long-Term Success
If you’re embarking on a new fitness journey or ramping up your current routine, seeking professional guidance can be invaluable. Our team at Form and Practice are here to provide personalised advice, assess your movement patterns, and offer strategies to enhance your performance while minimising the risk of injuries.
So as we embrace the Australian summer and the opportunities it brings for increased activity, let’s do so with a commitment to nurturing our bodies. By combining enthusiasm with thoughtful self-care, we can make this new year not only active but also one of sustained well-being.
Wishing you a healthy and vibrant start to the year!
Tom Kerlin
Bachelor of Physiotherapy, Bachelor of Exercise and Sports Science