Exercise – What You NEED to Know

Exercise. A dreaded word for most, but we all know that it is good for us! And now that the weather is starting to warm up, there should be no excuse not to go out and enjoy a spot of Vitamin D!

I’m sure you know the benefits of exercise, but let’s do a quick rehash and hopefully motivate you into starting a regular routine!

  • Improved heart function and circulation
    • Plus, this can reduce the occurrences of ischaemic heart disease!
  • Improved breathing and lung function
  • Improves blood sugar control
    • This could reduce the need for medication!
  • Improves joint mobility, muscle strength, as well as bone mass and density
  • Lowers blood pressure, LDL cholesterol (the bad stuff!) and obesity
  • Reduced anxiety, depression, and fears of falling/instability
    • With better body image and strength, why wouldn’t you feel good?

And if all that wasn’t enough to motivate you, how about this little fact?

Just a 20 minute walk 3 times a week is enough to improve your circulation!

See, you don’t even have to do too much at all!

Alright, so now that we’ve (hopefully) got you motivated, I’ll leave you with a couple of tips to get you on your way, and to help prevent injuries.

  • Warm-up

 

    • This prepares you by increasing oxygen and blood flow to the muscles, and increasing overall efficiency with better flexibility and range of motion, just to name a few! An effective warm-up is simple and can just consist of some general exercises like jogging or stationary cycling, combined with stretching.
  • Wear good shoes

 

    • Good shoes don’t necessarily mean expensive shoes. It should just be suitable for your foot type, and be able to provide you with sufficient support, cushioning and shock absorption for the exercise you are about to do. If you are unsure about your shoes, let your podiatrist know and they will be more than happy to do a footwear assessment and provide advice!
  • Begin slowly

 

With any new exercise routine you want to make sure that you increase the amount you do slowly and let your body get used to the new load and forces it has to deal with. This will help to prevent an overuse injury. Even elite athletes do this after a Christmas break or similar break as it is proven to prevent injury and keep them functioning at their best.

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