Now January has come around and it’s the start of a new year it is all too common for people to feel the pressure and set themselves ambitious fitness goals in search of the “new them”. However these are often unrealistic and even a risk to their health, leading to a depressing and painful February. Whilst setting exercise goals for the New Year can be a great thing and help with motivation when it’s cold and dark, there are 5 important questions to ask yourself to make sure the old you is ready to move forwards.
When did you last do any exercise at the level you want to start with?
Whilst it is great to try and push yourself with exercise to get your body to adapt and ultimately become fitter and stronger, it’s very important to be realistic. If you haven’t exercised much (general walking does not count) in the last few months then your body will need time to adapt to what you want to do. By all means go to the gym or an exercise class 3 times a week, but make sure that you are allowing time to recover between the sessions.
It is vitally important to start gently to allow your body time to adapt. A simple rule I tell all my patients returning to exercise or starting something new is to get through the first 2 weeks slowly and leave a session feeling you could have done more. The harder you push yourself to start with the more likely you are to create an injury. Your muscles, ligaments and joints all need time to adapt to what you are asking them to do.
Are you over the age of 40?
Being over the age of 40 is definitely not an excuse to avoid working hard (if anything it’s more important the older we get) but it’s from this age onwards that we need to make sure we are listening closely to our body with regards to aches and pains.
Collagen elasticity takes a huge dive from 40 onwards meaning our soft tissues (muscles and tendons in particular) become less resistant to the loads we throw at them. For this reason building up slowly is extremely important. The good news is that if we do build up slowly then resistance training (weights) is actually very good for creating healthy tissue and preventing injuries in the longer term.
Are you flexible enough to do what you want?
Whatever exercise you want to do, make sure your joints and muscles feel comfortable enough to do the movement. If you are trying an exercise and you feel a moderate level of strain to achieve the movement, it could be that your flexibility in that area needs to improve. Stretching and mobility classes are a great way to help improve range of movement but the same principle should apply in that you take it slowly and allow time for your body to adapt. I have treated a large number of patients who have injured themselves trying extreme stretches that their body was not ready for, so don’t assume yoga is an easy option.
Have you addressed any old injuries/aches and pains?
If you have been suffering with any injuries or pains it is important to get them checked out first to see what you can safely do and prevent things worsening. Physiotherapists carry out thorough assessments to check for joint mobility and muscle function as well as diagnosing injuries to help you to know what is safe for your body. Remember prevention is better than cure.
Is this something you really want to do?
In order to stick with exercise it is really important you are choosing something you will enjoy (as much as you can!!). There are lots of different type of exercise and all have their benefits, but if you don’t enjoy it then you are very unlikely to stick with it. Exercise has many benefits for joints, muscles, tendons, heart, wellbeing, stress and your digestion so find something you can enjoy and stick with.
Kickstart your 2025 fitness journey – safely and smartly!
Setting realistic fitness goals for the New Year is the best way to build a sustainable routine and avoid injuries. By starting slowly, listening to your body, and addressing any limitations or old aches, you set yourself up for success. Remember, fitness is a journey, not a race, and it’s important to choose activities you truly enjoy to maintain motivation.
If you’re unsure about old injuries, aches, or your body’s readiness for certain activities, don’t leave it to chance. Book a physiotherapy appointment with James today and get expert advice tailored to your needs. Let’s make 2025 the year you achieve your fitness goals safely and effectively!
