As we enter the new year, getting back to the gym and exercising after a break can be a challenge. If you’ve found yourself a little off track and out of a routine, here are a few helpful tips to help you return to exercise and back into a healthy routine for the new year.
Don’t start when you left off
When you take a break from exercising, your muscles and physical fitness will decline to some degree. As a result, you can lose strength and mobility in your muscles, which can increase your risk of injury when returning to exercise. That’s why it’s vital to start slowly and gradually increase your intensity and load over time. During exercise, it’s vital that you listen to your body and the signs that could potentially lead to an injury. If you feel pain or niggles during exercise, stop and rest as you could possibility injure yourself.
Find a workout partner
Let’s be honest, having a workout partner makes exercise more enjoyable. You can chat and catch up in-between your sets and you’ll have some friendly competition by pushing each other further. It’s even a bonus when weight training, as your workout partner can spot you through those last tough reps.
Get into a routine
When it comes to exercise, consistency is key. On average, a new habit takes 28 days to develop. The more often you exercise, the easier it will become. That’s why incorporating even 30 mins of exercise into your daily routine will help you on your way to becoming a healthier self.
Find the exercise for you
One of the most important aspects of exercise is finding one that you enjoy. From playing sports and going for a walk with friends to dancing or yoga and Pilates, finding the activity that brings you the most joy will make exercise less of a burden and more enjoyable.
Stretch and stretching
Stretching is vital when exercising, even more so, if you haven’t exercised for a period. Stretching increases flexibility and range of motion, which can help your muscles work more effectively and lessen your chance of an injury. Ensure that before any exercise you thoroughly stretch to warm up and prepare your muscles for the exercise.
Whether you’re returning to exercise after the Christmas break, an injury or illness, it can be challenging to get back into the swing of it. However, with the help of a qualified health professional, like our passionate team, it doesn’t have to be. Our Physiotherapists and Exercise Physiologist can create a personalised exercise program to address your needs and helps you reach your goals.
At Progressive Sports and Spinal Physiotherapy Penrith, we are able to assess, treat, educate and manage all musculoskeletal injuries. We focus on hands-on treatment, exercise prescription and self management techniques tailored to your specific needs. We utilise evidence based treatments to maximise your outcomes.
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Elin, is an alumni of St. Edward’s University and holder of a Bachelor’s degree in Kinesiology, furthered her academic journey by attaining a Doctor of Physiotherapy from Macquarie University in 2022.
Her passion for sports, particularly football (soccer), is evident in both her academic pursuits and personal endeavors. Specialising in the comprehensive well-being of athletes, Elin focuses on restoring them to peak performance while actively preventing future injuries.
Elin’s professional expertise is centered on musculoskeletal rehabilitation, with a specific emphasis on addressing and preventing knee injuries. Her approach integrates expert treatment with a commitment to educating and empowering patients, fostering their active involvement in enhancing their health and overall quality of life.
As an active participant in NPL football with SD Raiders, Elin brings firsthand experience and a profound understanding of the sport’s demands. Beyond the field, she extends her influence by contributing sports coverage over the weekends.
Christopher (Chris) Han graduated from the University of Sydney with a Bachelor’s Degree in Occupational Therapy, and then completed the Doctor of Physiotherapy program at Macquarie University in 2018. Chris is currently undertaking his PhD at the University of Sydney and Institute for Musculoskeletal Health in the field of low back pain and is due to complete this in early 2024.
Chris is currently an assistant Physiotherapist for the NRL Referees. Chris has previous experience as the head Physiotherapist at Panthers Premier League Netball and a number of elite sporting athletes in the private setting.
Through Chris’ experiences, he has a particular interest in all areas of the body and musculoskeletal physiotherapy, sports, vestibular rehabilitation, and Men’s Health (pre and post prostate surgery).
Suzanne graduated from Western Sydney University with a Bachelor of Health Science (Sports and Exercise Science) in 2015. She then went on to continue her studies at Macquarie University graduating from the Doctor of Physiotherapy post-graduate degree in June 2019.
Since graduating, Suzanne has worked in the local Penrith area in both private practice and Sports Physiotherapy. Suzanne has worked with sporting teams including Penrith District Netball Association, Mt Druitt Rangers (NPL), Penrith Valley Figure Skating Club, and local dance and cheer schools.
Suzanne has a particular interest in working with artistic athletes including cheerleaders and dancers. She has a professional background in both cheer and dance and has previously worked as both a cheer coach and dance teacher. Suzanne’s previous experiences are an invaluable resource to her as a physiotherapist, as she has a thorough understanding of the level of physical fitness and skill acquisition that these athletes must have in order to be successful on stage and in competition.
Suzanne’s other areas of clinical interest reside in lower limb musculoskeletal injuries, spinal pathologies and women’s health.
Nathanial graduated as a physiotherapist in 2012 which saw him work in private practice and hospital settings gaining experience in all areas of physiotherapy including hand therapy, splinting/casting, pre/post-operative care, Men’s Health and general musculoskeletal, occupational and sports physiotherapy. Since then he has gone on to complete further studies in physiotherapy enabling him to be the only dual titled Musculoskeletal, Sports and Exercise Physiotherapist in Penrith.
Nathanial has a strong background in sports physiotherapy achieving accreditation with NSWIS as a service provider and working with many elite sports teams.
Nathanial has a particular interest in working with elite athletes, complex cases and in particular assessment and management of knee, hip and shoulder pain.
Andrea graduated from the Australian Catholic University completing her Bachelor of Exercise and Sports Science in 2018 and Master’s of Clinical Exercise Physiology in 2020. After graduating she attained accreditation with ESSA as an Exercise Physiologist.
During her studies she gained clinical experience in both hospital and private practice settings, in cardiac rehabilitation, neurological conditions, cancer and chronic musculoskeletal injuries.
Since working at Progressive, Andrea has a specialist interest in treating musculoskeletal injuries, helping people in the mid-late stage of rehab to get them to return to sport or work. As well as helping people manage chronic conditions such as arthritis, osteoporosis and diabetes.