A New Year sees many enthusiasts launch into exercise regimes to get fit and lose weight gained over the festive season. However, without taking suitable precautions injuries can occur–sidelining any fitness benefits. This need not be the case if simple steps are taken before, during and after work-outs.
Australian Physiotherapy Association (APA) National President, Melissa Locke, explained 'According to the Australian Bureau of Statistics' National Health Survey 2007-08, 61.4% of the Australia's population is either overweight or obese. So it follows that weight-loss and fitness is likely to be one of the top New Year's resolutions.'
'The evidence for movement is proven. Research has shown that exercise facilitates significant health outcomes from maintaining a healthy weight and enhancing mood to decreasing risk of preventable diseases and increasing longevity. But, if we're not careful, our best intentions can backfire,' stated Ms Locke.
When it comes to New Year's resolutions that involve fitness, we can be guilty of launching headlong into punishing regimes and, in doing so, we place ourselves at significant risk to injury and pain. As such, a considered and consistent approach is highly recommended.
It is important to devise a program which incorporates an assessment of current activity levels, particularly if coming from a long period of inactivity. If your goal is to run a marathon within a year, it is vital to set realistic and achievable goals–this will facilitate long term participation and also minimize the chance of injury.
'Creating an exercise plan under the supervision of an APA physiotherapist, will ensure the establishment of reasonable expectations for your body, address muscular weakness or tightness, improve your posture and technique, as well as ensure that you're using appropriate footwear and equipment', advised Ms Locke.
'To avoid set-backs and enhance results, it's important that programs are graduated and consist of exercises that work out the whole body. A cardio workout improves the function and health of the heart, lungs, and blood vessels. Weight-bearing exercises enhance the function and health of the bones, muscles, joints, and connective tissues.
'Common mistakes we make when starting out afresh include omitting to warm-up and failing to stretch during cool-downs, which help your muscles to deal with the forces of exercise and reset in readiness for the rigours of your next work-out. Over-training is another no-no, and jeopardises sustainable, long-term results,' continued Ms Locke.
'During the summer months, it's also important to stay well hydrated. Sweat output exceeding water consumption during exertion typically results in dehydration and may increase your susceptibility to heat-illness, reduced alertness, poor concentration, discomfort and, ultimately, injury.
'Keeping basic principles like these in mind and seeking professional advice from your physiotherapist will help you achieve and maintain your fitness and weight-loss goals, in the long run,' said Ms Locke.
For more information
Kate Price, General Manager, Marketing & Communications Australian Physiotherapy Association M (+61) 412 793 736 E
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About the APA and its members
The Australian Physiotherapy Association (APA) is the peak body representing the interests of over 12 000 physiotherapists and their patients. APA members are registered with the Physiotherapy Board of Australia, have undertaken to meet the APA Code of Conduct, are expected to use the latest research in practice and often have further and/or specialist qualifications. As first contact practitioners, a doctor's referral is not necessary to see a physiotherapist. Physiotherapists work with, educate and customise exercise programs for people affected by a wide range of conditions and symptoms.
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