As good as exercise undoubtedly is for your health, it’s essential that you don’t jump into high-intensity training if you’re not ready for it, as this can cause pain and injuries if you’re not careful.
How do I start exercising after years of inactivity?
If you’ve been very inactive for a long period of time, start off with gradual progression and don’t push yourself too hard, too soon.
Listen to your body and don’t ignore aches, pains and twinges. Your body tells you everything you need to know. Also make sure you prioritise rest and recuperation so you can remain injury-free.
Exercise one day on and one day off to give yourself adequate resting time.
What happens if you suddenly start exercising after being sedentary?
If you jump into intense training and exercise suddenly after a prolonged period of inactivity, you run the risk of putting too much stress on your body. This can lead to fatigue, muscle tightness and soreness, strains and potential injuries, including tendonitis and stress fractures.
For people with underlying heart conditions, sudden intense exercise can also increase the risks of a cardiac event.
Studies show, for example, that vigorous physical activity (typically defined as more than 60 per cent functional capacity) does seem to be better than moderate intensity exercise in driving cardiovascular adaptations and better outcomes (including cardiorespiratory fitness).
However, the relative risk of acute cardiac events increases during vigorous to high intensity physical activity.
This is especially true among people who are habitually sedentary with known or occult cardiovascular disease performing unaccustomed strenuous physical activity.
It’s also worth noting that overtraining (where you engage in excessive physical stress and don’t give yourself sufficient recovery time) can cause chronic fatigue, potential injuries and both physical and mental distress.
How can a physio help you with exercise and fitness?
There are many benefits to seeing a physiotherapist regularly if you want to increase your exercise levels. These include:
- Injury prevention through regular assessments, pain management and advice
- Advice on technique and form
- Body awareness, helping you improve coordination and control
- Help with mobility and flexibility
- Motivation and support
If you’d like to find out more, get in touch with the Clear Physio team today.
