08 Dec Restarting Exercise Safely: Podiatry Tips
As we’re about to head into 2024, many New Zealanders will embrace the fresh start mantra and embark on a new exercise journey. This enthusiasm is commendable, driven by the desire to feel good, enhance health, and achieve new fitness or weight goals. While the benefits of exercise are great, it’s crucial to approach this endeavour with a thoughtful plan, mindset, and the necessary tools to minimise the risk of injury and support long-term success.
This is why starting a new exercise habit shouldn’t be an ad hoc decision, but should involve at least a little strategic planning. Research highlights three essential elements that contribute to success when it comes to starting something new: SMART goals, action planning, and accountability.
SMART Fitness Goals
Specific, Measurable, Achievable, Realistic, and Timed—these elements make up the SMART acronym for goal-setting. Clarity is key here; replacing vague objectives with precise, numeric targets. For instance, shift from “I will exercise regularly” to “I will exercise three times every week for 30 minutes”. Measurable goals enable tracking progress, ensuring you stay on course towards your objectives.
Create An Action Plan
A SMART goal is an excellent starting point, but without a clear plan, it remains dormant. Develop a detailed action plan specifying where, when, and how you will implement your goals. If, for instance, your goal is a 30-minute walk five days a week, outline the where (on your way to work or in your neighbourhood), when (specific times), and how (appropriate attire and preparation).
Stay Accountable
Accountability is a powerful motivator. Engage a friend, family member, or a professional like a personal trainer to keep you on track. Regular check-ins and shared goals foster a supportive environment, enhancing the likelihood of sustained success.
Preparing Your Body For Success
Before diving into your new exercise routine, it’s crucial to prepare your body for the journey ahead. This involves acquiring the right gear, cultivating healthy habits, and undergoing a thorough physical health check.
Get The Right Gear
Investing in proper gear is essential for a successful exercise journey. Footwear is particularly crucial, as it forms the foundation for your activities. Choose shoes that provide support and reduce the risk of injury. Similarly, prioritise moisture-wicking socks to prevent blisters, and opt for non-restrictive clothing to maintain optimal movement and energy efficiency.
Cultivate Healthy Habits
Establishing healthy habits is also important to help you see through your exercise goals. Include a thorough warm-up, understand the importance of active recovery, stay well-fueled and hydrated, and avoid the common pitfall of pushing too hard too fast. Overloading your body can lead to preventable injuries, hindering your progress.
Start Off On The Right Foot
If you have any concerns about being able to commit to or see through your exercise goals, then start off on the right foot by having a consultation with your podiatrist. They’ll work with you to address any existing or previous problems or imbalances, offering a tailored management plan that minimises your risk of injuries. You can also discuss your desired exercise goals with them so they can make sure they’re achievable, given your injury history or the characteristics of your lower limbs.