Whether your break has lasted a few months, or even a few years, there is an art to getting back into exercise safely.
Your body is set up for the habits you currently have, so that means that bringing in a new set of tasks (including exercise) is going to cause a fair bit of shock. Working smarter not harder is the key, and you don’t need a PT or a degree to get started again, it’s all about what you know.
Know your purpose
Have a goal in mind as your reason why you are entering back into the game. This could be to improve bone density as you age, increase muscle mass or improve your body composition (muscle to fat to bone ratios). Having a goal or reason to start is powerful, because it will give you ideas as to where to start. For example, if improving your bone density is your goal, exercises that involve resistance are a fantastic option.
Know your limits
“Back when you used to exercise…” can be a recipe for disaster. Many people take a significant amount of time off, and this means your body can no longer do what it used to. It won’t take long, but you need to prepare yourself for the possibility of starting back in the beginner’s circle while you find your feet again. For example, you may have been a seasoned triathlete before you became a parent, but getting back post-partum may call for some light running and maybe a swim if you feel like it later on. Use your body and how it feels as a guide.
Know your passions
At the end of the day, exercise is so enjoyable when you’re involved in activities you love and are surrounded by people who share your passions. The key to a lifelong enjoyment of physical activity and exercise comes down to getting involved in what you love.
Sure, going in head first can (sometimes) get you your desired results quicker, but the key is to stay on the bandwagon and enjoy the journey. So rather than choosing options that make you resent the concept all together and then fall off the bandwagon all together, find enjoyable options to share with those you love. For example, paddle boarding, golf, dancing, rock climbing and yoga.
The team at Progressive Sports & Spinal Physiotherapy are experienced in a range of areas including rehabilitation after exercise and injury management. Contact the practice today on (02) 4721 7798, email info@progressiverehab.com.au or book your next appointment here.
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.