Following the holidays, many people wholeheartedly embrace the New Year, resolving to become healthier and more active. Yet, with that enthusiasm comes a variety of injuries. While we encourage your efforts to realize the new you, we urge you to take small steps so that you can achieve your goals and not be set back by an injury that impedes your mobility.
The Benefits of Exercise
The benefits of adding more activity to your life go far beyond losing weight. Exercise is also good for your mental health, and it helps you sleep better. And the health benefits – from lower blood pressure to improving your immune system – can’t be ignored. So, the last thing you want to do is start exercising and inadvertently injure yourself. These tips can help you safely get started with your exercise regimen.
Go Slow
If it has been some time since you have exercised, a slow walk will be much more beneficial to you than trying to go for a two-mile jog. Your joints and muscles need to be reintroduced to activity, especially if you have arthritis or are already managing chronic pain of some kind. Begin walking slowly and let your muscles warm up; then, walk briskly for 15 minutes before cooling down. If walking isn’t your favorite activity, consider joining a local fitness center where you can swim laps or take a water aerobics class. Water supports your muscles and joints, making it safer for you to exercise.
Incorporate Other Healthy Activities
In addition to walking and swimming, consider adding physical activities that help you strengthen your body and quiet your mind, such as yoga and meditation. These activities can be a highly effective way to not only increase your fitness level but to also help manage any existing pain you’re experiencing. You don’t have to pay for fancy classes or even leave your home. There are yoga and meditation guides, ranging from beginner to advanced, on YouTube. One of the ways we treat pain is through active therapy – it is an effective pain management tool.
Don’t Give Up
Starting a regular exercise routine is easy; continuing is the hard part. Many people make resolutions and never see them through. Forgive yourself when you have an off day; recognize that even 10 minutes of purposeful exercise a day can have a significant impact on your muscle and joint health, your mental health, and your pain-management experience.
Think About What You Eat, Too
Adding a 10-minute walk to your day can offer huge benefits, but those benefits are quickly done away with if you also reward yourself with fast food. You don’t have to completely cut out treats but being mindful about your food consumption and creating balance in your diet by including plenty of fresh fruits and vegetables can help make your exercise efforts go even further.
Self-Care Is Crucial to Your Health
Self-care is an important part of maintaining your health, especially if you are struggling with chronic pain. At Spine LLC, our focus is on giving our patients the ability to reclaim their lives through better pain management, more innovative healing therapies, and increased mobility. We specialize in treating pain conditions with a spectrum of proven therapy options ranging from conventional procedures to the latest technology- and science-based approaches. We tell all our patients that they do not have to live in pain. We help you find all the ways possible that your pain can be minimized. Exercising more is one of the recommendations we make with almost everyone. Even if all you can do is a little strength training from a chair, every little bit counts.
Happy New Year!
