We’re all having to adapt to a new routine of work/life/exercise balance. I don’t know about you, but for the last 8 weeks my daily exercise allowance has been the highlight of my day! Before it may have felt a chore to put on the running trainers or drag the bike out from the garage – something I knew that I should be doing, and was desperately trying to fit into an already hectic day – rather than necessarily looking forward to it.
There has been a definite shift in everyones activity patterns. Right now, the daily exercise has been for so many a much needed respite from the current physical and psychological stresses, an essential tool to dilute the frustration of containment, with many optimising on the opportunity for daily exercise. With self-isolation also comes the potential decrease in activity for others, being stuck behind a desk working from home, sitting home schooling, feeling unable to move as they would do normally.
With the recent guidelines opening up ‘unlimited’ outdoor exercise, how do you achieve a balance? The balance between sustaining and improving your health and fitness, and over-doing it and incurring niggles and injuries?
So we’re going to break this down into those who may be new or returning to exercise, and those who may already be an avid athlete…
New or returning to exercise
There is never a wrong time to start or return to exercise. The benefits are numerous and span across the physiological and psychological spectrums. However, we are bombarded with so many options of exercise, especially at the moment with more and more accessible online – but just which is the right one?! Yoga, Pilates, HITT workouts, running, cycling… they all will target different aspects of fitness, whether it be cardiovascular fitness, strengthening, flexibility – but ultimately they will all place stresses and strains on the body that they may not be used to!
- Take it easy when you introduce something new and remember it is all about consistency of exercise rather than all or nothing
- Take the easier variation for exercises to start off with and transition to the more challenging option as the body adapts.
- Come away from each workout thinking ‘YES, that was great, I felt worked and that I could maybe do something similar tomorrow or the day after
- Mix up the type of training you are doing, so you are not loaded with one thing
- Remember, you may experience stiffness afterwards, which could last up to 48 hours.
Avid Athlete
This period may seem like the perfect opportunity to increase your exercise and fitness and optimise your exercise allowance. There may be an upturn in the amount, intensity or type of exercise. But just bear in mind the following when increasing your exercise routine:
- The body takes about 10 – 12 weeks to increase tissue tolerance to new stimulus
- Are you increasing your daily/weekly training by more than 10%?
- Do you currently have any aches or pains that you are already managing?
- Are you adding new types of exercise into an already busy schedule?
So whether you are new or returning to exercise, or are an avid athlete, remember quality over quantity. Consider how much sleep you’re getting, what you’ve been eating, and just generally how you’re feeling when you go to exercise – these factors will all have a part to play in your performance and your recovery.
We want to try and maximise these opportunities to sustain our health and fitness, while keeping aches and pains at bay, and keeping our wellbeing as priority number 1.
If you have any concerns or would like any advice, then don’t hesitate to get in touch.
