Often when we start exercising for the first time in a while, or the first time, it’s hard to know if we’re exercising right or not. Before we go any further, let’s take the negative connotations of exercise away for a moment, as well as the actual word exercise, and replace it with movement. Thinking about the benefits, and that there is no “right” or “wrong” way to do this, you can achieve some incredible things.
The common responses of movement include:
- Improved mood
- Reduced stress
- Improved ability to cope with stress
- Improved mental health including improved self-esteem and motivation
- Improving heart and lung health
- Lowering blood pressure
- Improving body mass
- Decreasing pain
The list could go on. All from movement.
What is considered movement?
Did you manage to get out of bed today? Or even roll over in bed? Raise a leg or an arm. We consider any function of the musculoskeletal system to be movement. The more we move it, the more benefits we gain.
If we break it down to daily example; if you have a dining room chair that you can sit down on and stand up from without using your arms for assistance, you can essentially perform a “squat” movement. Think about how many times you do this through the day, and if you could add in another 10-20 by doing it a couple of extra times each time you go to use that chair. Increased movement, increased mood, and all the added benefits from doing it a few more times.
If you feel comfortable to do some things at home, here are some tips for getting starting:
- Take it easy
If you haven’t moved with intention of improving for a while, don’t go from the couch to running 10km. We might be seeing you for an injury instead! Think about how many times you walk a week, and if you could add a few more minutes to each one to increase the capacity. Break them down in to smaller walks but more often if going further is too hard.
The hardest part of moving is the desire to do so, but once the habit is achieved, it will feel like less of a chore. Some ways to keep the motivation levels high are; go with a friend, set mini-goals to keep you on track, recruit other members of your family to keep them and yourself accountable. Most importantly though, do something you enjoy!
- Don’t force it
If you start to force it, you will come to resent it. Find some small things you can do to start, and build up as you begin to feel the benefits.
If you do need a little help getting started, our Exercise Physiologists are here to help!
Physiotas have 5 ESSA Accredited Exercise Physiologists working across 3 practices.
You can book appointments online by heading to our website or by phoning your local practice.
DEVONPORT – 6424 7511
Ben Brockman and Robert Talbot
LAUNCESTON – 6334 0622
Laura Downie and Sharania Vignesvaran
ULVERSTONE – 6425 5997