HOW TO START A NEW EXERCISE PROGRAMME

Returning to exercise after a break or starting exercise for the first time is exciting, yet can be intimidating. Exercise offers profound benefits to the mind and body. Exercise can improve function, reduce pain, improve posture, reduce falls risk, help prevent future injuries, improve movement mechanics, enhance sports performance, as well as improving mood and reducing stress, to name a few. However, starting off with a little too much enthusiasm can lead to injury. This blog will delve into the common pitfalls and the key to long-term success.

PLANNING A NEW EXERCISE PROGRAMME

Prior to starting a new programme, it is worth considering:
Are you recovering from surgery, an injury or have a long-term health condition? If so, seeking advice from a health professional is advised, this will help tailor a plan, maximising the benefits and minimising the risks.
Setting yourself clear goals will help shape your exercise routine, identify the type of exercise is best for you and structure a programme with effectiveness and safety in mind. The best approach is initially choosing the right exercise routine, then, gradually and progressively increasing the load and incorporating strategies to prevent injury. The guidelines recommend that a well rounded programme should include:
Cardiovascular exercise, which will increase your heart rate and improve your endurance. The guidelines recommend for at least 150 minutes of moderate intensity or 75 minutes high intensity exercise per week.
Strength exercises, targeting major muscle groups, to improve muscle mass, support joint health and improve metabolism. It may be helpful to start with functional exercises such as bridge, squats and farmer carry. The guidelines recommend a minimum of 2 days of strength training per week. For further details, visit Physical Activity Guidelines - ACSM
Balance exercises, can help improve coordination and prevent falling. These exercises are particularly recommended if you are recovering from an injury or are at risk of falling. It is recommended these are completed at least two days per week.
Flexibility exercises, stretching helps prevent stiffness. It is recommended holding stretches for a total of 60 seconds per muscle group. For further details visit The ideal stretching routine -
Harvard Health

PREVENTING INJURY WHEN STARTING AN EXERCISE PROGRAMME

-Warm up for 5-10 minutes, this gradually increases the blood flow to the muscles, as well as preparing the joints and mind for exercise.

-Cool down, this helps your heart rate reduce to normal, gradually and prevent muscle stiffness.

-Overtraining is a common error when enthusiastically restarting a training programme. Start with a shorter duration and lower intensity workout. Allowing muscles enough time to rest and recover is essential, this applies both during the workout routine and between days of exercise. If you are starting a new running programme, it is worth considering the 10% rule, which is never increase the weekly mileage by more than 10% over the previous week.

-Poor technique and form can lead to chronic injuries in the long-term. It can help to train in front of a mirror for feedback or with a friend or coach, who can guide you on the quality of movement. If you have the resources available to you, you could start by hiring
a professional to execute movements correctly and reduce the amount of sessions you need over time.

-Ignoring the body’s niggles and pushing on through pain, when you have been advised not to, can lead to injury either where you are getting symptoms or in other areas where compensations are made. Pain can be your body’s way of communicating that something is not quite right. If you are able to differentiate between normal muscle soreness from a workout and pain, this will help prevent injury in the long run. It is a skill that can take a while to learn.

-Poor quality equipment and clothes can lead to injury. If equipment is old, worn and a little wobbly, do not risk continuing to use it, it is worth investing in good quality equipment, if you attend a gym, report it to reception. Trailing clothes, can lead to falls and if your trainers have a “lived in” look, consider purchasing a new pair.

PHYSIOTHERAPY, HOME EXERCISE PROGRAMME

Starting a new programme prescribed by a Physiotherapist is a positive and powerful step towards recovery for an injury or illness. Success of a home exercise programme prescribed by a Physiotherapist, depends on motivation, consistency, proper technique and how honest you are with your therapist.
If it is unclear on the reason an exercise has been selected, ask the Physiotherapist for clarification. Setbacks are a normal part of recovery, don’t be hard on yourself, if you miss a few days, get back on track as soon as you can. This book can help build mental skills needed to recover from injury and bounce back stronger Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries by Carrie Jackson Cheadle | Goodreads
One of the biggest challenges of a new Physiotherapy programme is consistency, read our blog here on sticking with your exercise programme: Blog - Estuary Physio Home Visit Physiotherapy in London and Essex. As you improve, your programme may need adjusting, which may require follow up Physiotherapy appointments.

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MEDICAL REVIEW

The information on this page has been reviewed for accuracy by Barry Ford BSc MCSP,
Physiotherapist

Estuary Physio | Physio Benfleet | Home Physio Essex | Neuro Physio Benfleet

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