Getting fit in 2013? Kick-start the New Year with Chart Clinic’s exercise tips…

The end of the festive season sees millions of people in Britain pledge to make a New Year’s resolution. Unfortunately many of these good intentions will be abandoned by the end of January.

A December of office parties, entertaining and overindulging through the Christmas holiday are a great reason to make us want to kick-start 2013 with a healthy diet and some exercise.

Exercise related injuries are a regular occurrence in the New Year, something that we see all too frequently at our Reigate clinic.

If getting fit is on the top of your list, here are a few tips to keep you motivated and avoid injury - the two leading causes of quitting an exercise program.

• Pick a type of exercise you will enjoy– you are more likely to keep at it.
• Perform a warm up routine and stretch before and after you exercise, also do a warm down afterwards. Doing this before and after exercise decreases the chance of hurting yourself, as muscles are less likely to get injured if they are warm and relaxed.
• Build up slowly, if you haven’t exercised in a while ease yourself back in gently, a beginner to running won’t be able to run a marathon right away, mix brisk walking with some light jogging and increase distances gradually.
• Even if you are not a beginner to a sport, think about taking some coaching or a lesson. Improving your technique will decrease your chances of picking up an injury.
• Avoid being a ‘weekend warrior’ by spreading exercise throughout the week. Overdoing it at the weekend will put you more at risk of injury.
• Listen to your body. Pain, swelling and stiffness are your body’s way of telling you to ease back on an exercise routine. If you find that these symptoms do not resolve themselves, or are beyond what you consider normal, it may be time to seek medical attention.
• Prevent injury, and boredom, by balancing cardiovascular exercise, weight training and stretching in your exercise routine.
• If in doubt ask, seek advice from a professional, sports injury specialists can offer advice on taking up an exercise regime and injury care.

Wishing you a Happy New Year and a New You, Good luck!

To find out more how an Osteopath or Sports Massage can help you, or for more information visit our website www.chartclinic.co.uk or call 01737 248 023

 

Taking the pain out of Christmas

It is here again, Christmas is almost upon us. The Christmas and New Year period can be a stressful time, with lots of social commitments, shopping, visiting friends, family and the office party,  all changes to your usual daily routine that can compromise your nutrition, exercise and healthy regimes leading to an increased risk of problems like back and neck pain. Below are some tips to try and avoid aches and pain this Christmas.

 

 

• Holiday Indulgences

Overindulging at Christmas can lead to weight gain placing more strain on your joints and muscles.

Try to keep a healthy diet, don't over indulge at every party, eating and drinking in moderation will help keep off those extra pounds. Keeping to your gym routine can be tricky, but gentle exercise such as walking can help prevent joints from stiffening up and keep you feeling energetic.

 

• Shopping Safely

Carrying heavy bags or awkward presents can put pressure on your spine and strain your shoulder muscles, leading to neck and shoulder pain. Take things easy, distribute weight evenly by using a suitable sized back pack or shopping trolley and take regular breaks mid shopping-spree.

 

• Preparation is key

Wrap up warm in the cold, if you are sitting for long periods outside take a thick blanket or cushion to prevent a numb or painful behind. Prevent excessive postural strain by wearing your most comfortable shoes to walk in.

Whilst hanging Christmas decorations take care if you are climbing on stools or ladders. Get some help, use a safe ladder and avoid over stretching to hang that high up decoration.

Drink plenty of water, hangovers and the resultant dehydration do not help with muscular and joint pain and can make some spinal conditions worse. 

 

• Back care at Christmas

When lifting that oversized Christmas turkey out of the oven, bend your knees and keep your back straight, if you are in pain get somebody else to do the heavy lifting.

Don’t spend too long trying to beat the kids on their new sports computer game, but do remember to get some regular exercise be it walking, stretching or cycling. Stay warm use hot water bottles to soothe aching and tired muscles, a hot bath with some relaxing lavender oil or Epsom Salts can help relax and aid muscular aches.

If you are suffering with any muscular or joint aches and pain, consult a professional for some guidance and treatment. Chart Clinic offers free advice and consultations, for more information visit www.chartclinic.co.uk or call 01737 248 023.

Getting fit in 2012? Kick-start January with our new year’s resolution fitness tips!

The end of the festive season sees around 34 million Brit’s pledge to make a New Year’s resolution; did yours make the top ten? Unfortunately about 40% of these good intentions will be abandoned by the end of January. 

TOP 10 NEW YEAR’S RESOLUTIONS FOR 2012

1.     Become more physically fit

2.     Improve financial condition

3.     Improve health

4.     Lose weight

5.     Read more

6.     Change overall attitude: be more positive

7.     Improve family relationships

8.     Travel more

9.     Do more volunteer work

10.  Improve other relationships (friends, co-workers, neighbours)

A December of office parties, entertaining and overindulging through the Christmas holiday are a great reason to make us want to kick-start 2012 with a healthy diet and some exercise.

Exercise related injuries are a regular occurrence in the New Year, something that we see all too frequently at our Reigate clinic.

If getting fit is on the top of your list, here are a few tips to keep you motivated and avoid injury - the two leading causes of quitting an exercise program.

• Pick a type of exercise you will enjoy– you are more likely to keep at it.

• Perform a warm up routine and stretch before and after you exercise, also do a warm down afterwards. Doing this before and after exercise decreases the chance of hurting yourself, as muscles are less likely to get injured if they are warm and relaxed.

• Build up slowly, if you haven’t exercised in a while ease yourself back in gently, a beginner to running won’t be able to run a marathon right away, mix brisk walking with some light jogging and increase distances gradually.

• Even if you are not a beginner to a sport, think about taking some coaching or a lesson. Improving your technique will decrease your chances of picking up an injury.

• Avoid being a ‘weekend warrior’ by spreading exercise throughout the week. Overdoing it at the weekend will put you more at risk of injury.

• Listen to your body. Pain, swelling and stiffness are your body’s way of telling you to ease back on an exercise routine. If you find that these symptoms do not resolve themselves, or are beyond what you consider normal, it may be time to seek medical attention.

• Prevent injury, and boredom, by balancing cardiovascular exercise, weight training and stretching in your exercise routine.

• If in doubt ask, seek advice from a professional, sports injury specialists can offer advice on taking up an exercise regime and injury care.

Wishing you a Happy New Year and a New You, Good luck!

To find out more how an Osteopath or Sports Massage can help you, or for more information visit our website www.chartclinic.co.uk.