Are you looking for exercise tips to get you back into training? Has the warmer weather, longer days inspired you to dust off your sneakers and start to think about getting back into exercise? But your motivation levels are just not there? Or are you worried about injury? These are all very real and justified thoughts. There is nothing worse than wanting to get back into exercise, only to have an injury sideline your plans. A wise person once said, the journey of a thousand miles starts with one step. And it is this thought pattern we should adopt when getting back into our exercise regime.
Here are 6 simple, yet effective tips to get you off the couch, and back into the swing of training, WITHOUT the frustration of an injury.
Exercise Tip #1: Start walking. 
Yes its that simple, throw your shoes on ( hopefully they are still giving you the support and cushioning you need. If not, we highly recommend the team at The Running Company, or Active Feet for a new pair) Start small, aim for 30 mins a day. Studies have shown that this simple action will have a positive effect on your Cardiovascular fitness and health.
Exercise Tip #2: Set Small Goals:
Small goals lead to larger goals. Something as simple as taking the stairs, instead of the elevator will spark the desire to do more. 10 Squats before your shower will lead to more. 10 Push Up’s before bed leads to 10 push ups when you get up. Think the snowball effect. Small achievable goals will stimulate your body and you will soon start craving more challenging tasks!
Exercise Tip #3: Train with a Friend or Join a Team:
Getting back into a training routine is easier and more enjoyable when you have a buddy by your side. Training with a friend not only provides motivation, but it also adds an element of fun to your workouts. When you’re feeling tired or unmotivated, your workout buddy can help push you through those tough moments, making it easier to stay committed. Additionally, having someone to train with makes the process feel less intimidating, and you can share tips and celebrate your progress together. You are also less inclined to miss a session, when you know you may be letting your friend down.
When choosing a workout partner, look for someone with similar goals or fitness levels, so you both feel challenged but not overwhelmed. It’s also important to be supportive of each other, celebrate milestones, and avoid comparing your progress.
Exercise Tip #4 : Start Slow and Build Up Gradually
If you’ve been away from training for some time, don’t expect to jump back in at the same intensity or volume you left off with. It’s tempting to push yourself hard to make up for lost time, but doing too much too quickly can lead to burnout or even injury.
Start with lighter workouts and lower intensity levels, and gradually increase the difficulty over time. You might want to focus on building a foundation with basic exercises that improve your flexibility, balance, and strength. As your body adjusts, you can incorporate more challenging exercises.
A good rule of thumb is to increase intensity by no more than 10% each week. This will help your body adapt and reduce the risk of overtraining or injury
Exercise Tip #5: Prioritise Recovery and Listen to Your Body
Recovery is a crucial component of any training program, especially when you’re coming back after a break. Your body needs time to adjust to the physical demands of training, so make sure you’re getting adequate rest between sessions. This includes proper sleep, hydration, and nutrition. Stretching, mobility, foam rolling are all also very valid aspect of recovery.
It’s also important to listen to your body. If you experience pain do not ignore it. The old adage “No Pain, No Gain” is a debunked thought process.
Exercise Tip #6: Seek Treatment for Any Niggles or Injuries
It’s common to experience minor discomfort or “niggles” when returning to training after a break. These can range from 
tight muscles to minor joint pains – which are a normal and positive side effect of training. It is important to realise that these niggles should not be long lasting and should’t prevent you from training. It is important not to ignore these signs for too long. Addressing any small issues early can prevent them from turning into more serious injuries down the line.
Our Osteopaths at our Glen Iris location, will prioritise your health and wellbeing. We want to keep you training, and will always guide you in reaching and achieving your goals. Our tailored rehabilitation strategies are specific to get you back on track safely. Early intervention can significantly speed up recovery and ensure you’re not sidelined by avoidable injuries.
If you need help, reach out we are here. Let the Glen Iris Osteopathic team help you reach your health and wellness goals.
