New year, new exercise plan?
New year is that tome when we might feel our waistlines have expanded a little, so we resolve to turn over a new leaf and get fit once and for all. According to Statistics Canada, over a quarter of Canadians (27%) take part in recreational running. Equally, gym membership increases considerably in January, up to 50%.
So, if you’re planning to join them in 2025, here are some tips to help you navigate the road to fitness as painlessly as possible.
Health check – are you fit to get fit?
If you are aged over 45, it’s always best to check with your doctor before starting any new exercise regime or fitness plan. This particularly applies if you have any long-term health issues or conditions including diabetes, a heart condition, or being treated for cancer.
First steps
If you are new to exercise or returning to the gym after an absence, start slowly, rather than leaping into the fray too fast and injuring yourself with over-enthusiasm. Think tortoise and hare rather than instant transformation.
Footwear next
Before you leap gazelle-like into the gym or dash into a new running routine, look after your feet as you’ll be on them a lot.
Your socks should be cotton or non-slip and made of wickable material. This helps keep your feet dry and comfortable and to protect them from rubbing, a clean pair every time
Shoes need to have good arch support and sufficient cushioning to help mitigate impact on the feet and ankles. You don’t need plantar fasciitis, blisters or corns in 2025! If in doubt seek advice on the type of shoes you should use for the particular fitness regime you take up. Different shoes suit different activities.
Advice from your local footcare clinics
Here at Hunt Footcare, we can advise on any foot care concerns you might have and will be happy to help.
o London Foot Specialists (519) 432 3636
o Ingersoll Foot & Ankle Clinic (519) 485 1750
o Stratford Foot and Ankle Clinic (519) 271 8834
Start gradually to avoid injury
Many people returning to exercise or starting for the first time tend to be a little too enthusiastic and injure themselves early on. They then drop-out disheartened and disappointed (and in pain!). Many of these injuries are avoidable if you are sensible and take it slowly. Less, at first, is certainly more as your body needs to grow accustomed to the new exercise.
Always warm up
Whichever exercise you take part in, always warm up first. Aim to get your heart rate up a little, preferably with non-static stretches such as
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- Arm swinging or circling
- walking on the spot
- leg lifts
- shoulder circling
Gentle cycling on a static bike, or a slow walk on the treadmill also helps warming up generally. Aim for five to ten minutes to warm your muscles so they don’t suddenly tear. This is particularly important when it’s cold weather.
Think about Bostik Blu Tac (the stuff you used to stick posters to the wall with!).
- If you stretch it when it’s cold, cold it snaps.
- When it’s warm it stretches and becomes flexible.
It’s the same with muscles.
Steady and measured exercise to start
It’s easy to fall into the trap of going flat out especially when you see others going for it. Just remember they are used to it, your body isn’t. As one certified fitness trainer interviewed by CTV said:
”Don’t be intimidated by the other members of the gym. Start from the very beginning. First you crawl, then you walk, and then you run,”
Different body tissues take different amounts of time to adapt, particularly if you are new to exercise, For example, tendons are slow to get used to changes in usage and load. So, stick to short sessions, with low amounts of weight or load.
Develop good technique or form when performing exercises and using weights correctly, or making sure your running gait and body posture is good, is important to avoid injury now or in the future. A slow build up to exercise allows time for you to get this right from the get-go.
Don’t extend your work-outs too quickly in duration, intensity or frequency in order to try and achieve more quickly. Remember, if you injure yourself, you are more likely to give up. Instead, be gentle with yourself and your body, enjoy the journey.
Keep hydrated during your work out or run. This will help with muscle soreness and replaces fluids lost during exercise.
Warm down, calm your body down
It’s important to allow your body to calm down gently after a workout. Don’t finish abruptly and change quickly.
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- If running on or off the treadmill, gradually slowly decrease your pace at the end of your run to walking pace for a few minutes before you finish.
- Static stretches are good at this point for legs, back and arms – ask your gym instructors for advice or a custom made, roughly ten-minute, programme.
- Replace any discarded clothing shed during your exercise to avoid shocking warm muscles with cold air.
DOMS (Delayed Onset Muscle Soreness).
After completing any form of exercise that you haven’t done before, or perhaps a harder workout, it’s common to feel a bit stiff. You may find it is harder to go up or down the stairs or get up out of a chair. Make sure you rest your muscles for 48 hours afterwards, and gently exercise a different body part the next day. Or simply leave a day’s gap between work outs or runs. Your gym instructor can advise you.
Drinking water and eating a little good protein aids recovery, and a sports massage can also help relieve DOMS.
And finally – stick with it
If you’re still sticking to your resolution/s, well done! As Cosmopolitan magazine explains:
“The second Friday of January is known as ‘Quitters Day’ – where the majority of people jack in their new year’s resolutions; research shows as many as 43% of us will have given up on our new year’s goals by the end of the month.”
If you suspect an injury to your ankle or foot at any time, call us here at Hunt Footcare. We can diagnose, treat and rehabilitate so you can soon be back on your feet and exercising safely. Do give us a call.
