Returning to exercise

Authors: Sarah and Rachel

If you haven't done a particular exercise for quite some time (longer than 3+ months) here are some considerations:

  • Prep the muscles – this may include some bodyweight or weighted exercises to ensure each muscle group involved is prepared for the task. If you are unsure where to start, book in for a physio appointment and we can determine what your starting point is and recommendations to bridge the gap.

  • Start with less than you think you should - we often overestimate how much our body can do of a certain task if we haven't done it in a while and that can lead to an overload injury.

  • Incorporate rest breaks - break the activity up into smaller 'pieces' to allow recovery and/or make sure you have a full recovery day in between sessions to monitor for any symptoms and ensure the body is ready to go again the next time you try.

Benefits of exercise across the lifespan

Age levels of benefit depend on health concerns, the bottom line…. THERE IS BENEFIT TO EXERCISE FOR ALL!

The young:

  • Bone and muscle development

  • Development of coordination

  • Motor skill progression

  • Social integration

The middle aged:

  • Weight management

  • Cardiorespiratory health

  • Prevention of diseases

  • Prevention of injury

  • Decreased pain

  • Social engagement

The older population:

  • Maintenance of bone mineral density (low bone mineral density is osteoporosis)

  • Reduction in falls

  • Strength and confidence

  • Preventing or reducing the effects of cardiovascular disease

  • Social participation

Rachel Neate