How to Safely Increase your Activity Level

By: Nadia Rossi, PT

Physiotherapist

As we approach the new year, you're likely looking for ways to get healthier and safely increase your activity levels. Starting an exercise program is great, but it's important to do so in a safe way that won't hurt your body or lead to injuries. Here are some tips to help you get started on a fitness journey without risking injury:

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  1. Start slowly. When beginning a new fitness regimen, it's best to start with low intensity activities and gradually increase as your body adjusts. Be sure to take time in between workouts to rest and allow your muscles time to recover.
  2. Warm up before exercising. Dynamic stretching is a great way to warm up the muscles prior to exercise and reduce the risk of injury.
  3. Be aware of your body's limits. Listen to what your body is telling you and don't push yourself too hard, too soon. If something doesn't feel right, stop and modify the exercise or take a break.
  4. Try different activities. Varying up your workouts can help keep you engaged and interested in your fitness goals. Mixing up your routine can also help reduce the risk of overuse injuries.
  5. Get professional guidance. It's always a good idea to consult with a physiotherapist if you have any questions or concerns about starting an exercise plan. They can provide valuable insight into proper form, technique, and progression.

If you've tried these strategies before but notice that you're limited by pain that's not improving, talking to a physiotherapist can help fix underlying imbalances that are preventing you from achieving your goals. We've talked about some of these imbalances that can affect your posture and endurance in previous posts.

Following these tips can help you to safely start your New Year's resolution of increased activity and improved health. With the proper guidance and a gradual introduction to exercise, you can achieve your fitness goals without risking injury.

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