New Year, New You: Safely Starting an Exercise Regime

Starting a new exercise regime this new year is a great way to improve your health, but it’s important to approach it safely to avoid injury. Whether you are planning a half marathon or just want to be able to touch those toes, here are some practical tips to keep you on track and injury-free as you work toward your fitness goals:

1. Warm Up Properly
A good warm-up prepares your body for exercise by gradually increasing your heart rate and improving blood flow to your muscles.

• Example: Try 5–10 minutes of light cardio, such as brisk walking or jogging, followed by dynamic stretches like arm circles or leg swings.

2. Set Achievable Goals
Start with realistic goals that fit your current fitness level. Gradually increase intensity, duration, or frequency to avoid overloading your body.

• Example: If you’re new to running, aim to alternate 1 minute of jogging with 2 minutes of walking for 20 minutes rather than attempting a 5k run on day one.

3. Quit While You’re Ahead
It’s tempting to push yourself too hard, especially when motivation is high, but stopping before exhaustion can prevent overuse injuries.

• Example: If your goal is 10 push-ups but you have never done any, start with one or two and increase the number gradually. Remember that its better to do one perfect push up than three with  poor form.

4. Cool Down and Stretch
Cooling down helps your heart rate return to normal gradually, and stretching improves flexibility and reduces muscle tightness.

• Example: Spend 5–10 minutes walking at a slower pace, followed by static stretches such as hamstring or quad stretches, holding each for 20–30 seconds.

5. Listen to Your Body
Pay attention to pain, stiffness, or unusual fatigue. Rest if something doesn’t feel right, the adage "no pain, no gain" is only partially true - exercise is often uncomfortable but this should ease following a short rest. If some exercises are difficult while others are relatively easy it could be a sign there is something functionally amiss with your musculoskeletal system, get it checked out before pushing through.

• Example: If a short rest does not improve your pain it could be a sign of a strain injury. If an exercise is particularly difficult it could be a sign that your nervous system is inhibiting you to protect you from injury.

6. Cross-Train to Prevent Overuse Injuries
Incorporate a variety of activities to work different muscle groups and reduce the risk of repetitive strain.

• Example: If you’re focused on running, mix in swimming or yoga to improve strength and flexibility.

7. Invest in Proper Footwear and Equipment
Wearing supportive shoes and using appropriate equipment can improve performance and protect against injury.

• Example: Replace running shoes every 300–500 miles to ensure adequate cushioning and support.

8. Stay Hydrated and Fuel Your Body
Hydration and proper nutrition play a key role in muscle recovery and performance.

• Example: Drink water before, during, and after exercise, and refuel with a mix of protein and carbohydrates post-workout.

Final Thoughts
Starting an exercise routine can be transformative for your health, but taking the time to follow these simple guidelines will help you stay injury-free and consistent. If you experience any discomfort or are unsure about your form, consider speaking with a chiropractor or fitness professional to ensure you’re on the right track.

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