- Make sure your MATTRESS and pillows allow your spine to rest in a supported and comfortable way.
- Exercise your CORE to strengthen abs and back muscles, pilates is a great way to do this, and we have an in house pilates instructor.
- No matter the activity, INVEST in proper SHOES in order to provide a supportive base that helps the spine and body remain in alignment.
- Practise good ERGONOMICS while sitting—and limit total sitting time. The discs in your lower spine are loaded 3 times more while sitting than standing, so long periods of sitting can create or aggravate a painful back condition.
- Visit your PHYSIOTHERAPIST to maintain overall physical health, or to ‘sort out little niggles’.
If you work in an office at a desk, use the following tips to avoid back pain:
- Support your back
- Adjust your chair
- Keep your feet on the floor
- Place your screen at eye level
- Place your keyboard in front of you when typing
- Keep your mouse close
- Avoid phone strain – if you spend a lot of time on the phone, change your handset for a head set
Have a professional setup your bike
- Invest in proper running shoes
- Start with short runs, and run slowly – this will avoid injury and stop you from quitting
- If you’re breathing to hard, slow down and walk until your breathing is comfortable
- Pick a route close to home, this way you are more likely to stick to it.
- Find a beginner training program for your first race
- Keep a training diary
- Stiffness is normal on day 2 (delayed onset of muscle stiffness)
- There is no shame in walking
- Subscribe to a running magazine – it is great for motivation and tips
Moderate physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. Examples: brisk walking, ballroom dancing, general gardening or house work.
Read these Guidelines for healthy adults under age 65 with no apparent chronic disease.
Where and how do I start, I hear you ask…here are a few steps you can follow:
STEP 1 – Set aside time each day to exercise. Getting started with an exercise programme can often be the most difficult part of any such routine. Scheduling exercise into your day and making it a priority will increase the chance of being successful.
STEP 2 – Choose cardiovascular activities you enjoy, such as swimming, biking, or playing soccer with friends to get your daily physical activity. If you need a variety of activities to stay motivated, combine a few that appeal to you. Physical activity can be accumulated through a variety of activities, not just running. Walking is a great way to do moderate-intensity physical activity. Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation.
STEP 3 – Start your routine with 10 to 15 minutes of cardiovascular exercise daily. Each week, add five minutes to your exercise programme until you reach 30 minutes of moderate intensity for a minimum of five days per week. Alternately, you may do 20 minutes of vigorous-intensity exercise three days per week. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary.
STEP 4 – Incorporate strength training into your routine. Do eight to 10 strength training exercises, eight to 12 repetitions of each exercise twice a week. This can be accomplished by using dumbbells, resistance bands or your own body weight. If you are unsure how to perform the exercises correctly please come and see us.
If this still seems impossible, for those of you with children, take them outside and play with them. The quickest way to get your heart rate up and get some strength training in, is to run around with your child, kicking a soccer ball or throwing and catching. Playing in the pool, throwing them in the water, jumping. Playing, and finding your inner child. Believe me, tomorrow you will feel like you spent hours in the gym, and the memories you make with your child is priceless.