We’ve got your back: Five things to know about your spine
JUN 27, 2022Five interesting facts from St. Joseph Health that you should know about your spine.
Read More Additional information about 5 things to know about your spine | St. Joseph HealthNow that more people are getting vaccinated and restrictions are beginning to ease, many people want to get physically active again. Here’s what you need to keep in mind when easing back into exercise after a long break and how to avoid injuries.
Keep on reading to learn more about each item.
It may be tempting to jump right back into doing exercise at your pre-pandemic pace, but doing that can lead to injury — which can also lead to getting demotivated. It's helpful to begin by taking things slow, like going for 30-minute walks to get your body used to physical activity again.
Stretching is more important now than ever before. After months of a sedentary lifestyle, stretching is a fantastic, non-threatening, and low-impact reintroduction to an active lifestyle. Not only does it increase flexibility, but it also improves posture, reduces back pain, and prepares your muscles for a workout. Committing to a simple stretching routine — whether you're beginning or ending your workout — can make a world of difference and even help you avoid injury.
Before heading to the gym, it's helpful to get a physical evaluation first from your primary care physician or physical therapist. Consider it a reassessment of your current strength, flexibility, and cardiovascular health levels. From there, you can put together an exercise plan that suits your current fitness level and lifestyle. Taking small steps and including various workouts that incorporate low-impact cardio and resistance training is an excellent place to start. Here are some activities you should consider.
After taking an extended break from exercise, you may notice that you cannot do things you once could. This can be incredibly frustrating for athletes or highly active people and lead to unrealistic goals or complex routines that can only be a setup for injuries.
The key to easing back into exercise is to set reasonable and measurable goals — for example, it may not be practical to run a 10k yet, but you could try jogging for two to five miles without stopping. Breaking down your bigger fitness goals into smaller increments can help give you a sense of achievement and keep you motivated as well.
It may also be tempting to make too many lifestyle changes at once, which can be overwhelming. Focus on one goal at a time until you successfully turn it into a habit before pursuing other fitness goals.
During a workout, it can be tempting to push the limits of your physical strength. Should you run another mile? Should you do an extra set? Should you put additional weights on? Going too far can be a recipe for getting hurt, so it's best to stick to your routine and only change it up when it feels like it's too easy.
There's no shame in throwing in the towel either. It would be best if you stopped your workout when you experience the following:
Ready to ease back into working out but don't know where to start? Discuss your goals with your St. Joseph and Texas A&M Health Network primary care physician and consider joining our WellFIT Program. In the event of an injury, schedule a one-on-one consultation with a St. Joseph Health orthopedic specialist.
Sources:
The Washington Post | Why Stretching Is Important During the Pandemic
The New York Times | Yoga for Everyone: A Beginner's Guide
Fox News | 8 Pains You Mustn't Ignore When Working Out
TIME | How To Get Back Into Working Out After a Long Time
Healthline | How to Ease Back into Exercise Safely After a Long Break
Five interesting facts from St. Joseph Health that you should know about your spine.
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