The new year often brings about motivation to make resolutions, goals and plans for a "better you." Let me first start by saying that you are already worthy of respect, kindness and care, regardless of the number on the scale or the irrelevant (and racist) BMI measure. Also, no one should feel guilty for nourishing their body with extra delicious goodies through these mid winter celebrations. There are too many conversations around this topic that don't keep body neutrality and anti-fatphobia at the forefront so here is a reframed take on this matter.
Now if you're planning on a routine change in 2023 or want to start a new physical activity, there are some considerations that will help you enjoy it more and prevent injuries.
Start slow. Overuse injuries often happen when we start doing repetitive tasks, frequently, when our body is not strong enough for that level of repetition. Start a new activity at a gentle pace, once or twice a week to begin. You can gradually increase the amount and intensity as your body adjusts. This tends to help us stick with new habits as well when we introduce them slowly.
Variety is key. Our body loves variety! This is why we tend to get sore backs and necks when we sit at a desk all day. Instead of doing the same physical activity, 7 days a week, try to sprinkle a few different ones through your week. It might help keep things interesting for your mind as well!
Listen to your body. If something doesn't feel right, back off or take a rest. Every body is different and you don't need to feel pressure to keep up to other people in exercise classes or environments.
Warm up. If you're starting a new physical activity or sport, make sure you do a good, dynamic warm up. Ideally mimicking the same movements you plan to do in your activity with less resistance/ weight.
Moving your body, in whatever way feels good, can be a great habit to get into. Make sure you're getting enough nutrients and hydrating your body as well. And if you need support with pain or injury, reach out to your friendly neighborhood (or online) physio!
Physio Cat
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