It’s Time to Consider Those New Year’s Resolutions!

​Is more exercise or losing weight on that list? Exercise is so good for so many different health issues and typically weight loss comes with more exercise. Just a few items that exercise helps with:

The list goes on and on……
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It is a great thing to add to your resolution list, but I see injuries (including back pain, neck pain, knee pain, shoulder pain, etc.) when people implement this is an over-zealous fashion especially at “The New Year!” Here are some ideas for a successful PAIN-FREE implementation: It all sounds like common sense, but sometimes we just need someone to tell us because we are so “gung-ho!” It is normal to have soreness after starting a new exercise but NOT PAIN!

Start with walking up to 30 minutes 3-4 days per
week for 3-4 weeks before you start running.If you
are already accustomed to walking, then start a
walk-run program and gradually increase your
running time every week.

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​The same thing applies to other forms of cardio
exercise (bicycling, swimming, elliptical, etc.).
Start with a mild intensity and gradually work up.

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​Make sure you do resistive training too. Your body
needs muscle strength to support your joints during cardio activities. Start out with light weights
and work your way up gradually. Focus on your
form with your core engaged with EVERY exercise that you do. Your core is your base for even a bicep curl so turn it on! That will help prevent back pain! Don’t work the same muscles back to back. Give them a day or 2 to rest.

Make sure you warm up before you begin
running or lifting. Even 3 minutes will help. Stretch your muscles after your work-out while your muscles are
warm. Don’t stretch into pain, just a gentle pull.

Never hold your breath with any exercise!

BREATHE!

You should not have pain while exercising. If it is
painful, then check your form. If you can’t
maintain good form, then likely the exercise is too
difficult for where you are RIGHT NOW. Modify the
exercise and gradually build up to the more
difficult level. There are many modifications for
most exercises. Get professional help if you need help.

​Hydrate before and after you exercise and make
sure you are getting good nutrition. If dieting
is part of your New Year, you still need proper
nutrition.

​I hope this helps you implement your New Year’s Resolutions in a safe manner. If you are unsure of starting something new due to existing pain or fear, then give us a call. We are located right here in Charlotte, NC and we offer COMPLIMENTARY phone consultations or in office discovery visits. We treat back pain, sciatica, neck pain, shoulder pain, knee pain. Let us help you keep moving!

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