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New year, new me
January 1 (or the first working day of the year); a day where everyone seems to be on a new diet, hit the gym, become a runner, and have a new drive! We dust off our gym kit, or put on our new running gear we got for Christmas and go crazy with our New Year's resolutions. The start of a new year seems to mean a time when people often want to improve their health. As someone who exercises regularly, the first week of January always feels horrible to me. I know the uphill battle I face after eating way too much cheese and eating out on any occasion during the holiday season. So I respect everyone starting their new health kick in January.
After a month of bingeing, going out to meet friends, exercising less than we should, starting a new routine now feels incredibly difficult, but if not now, then when? However, with these changes, we have to be realistic about what we can achieve. Far too often, people set unrealistic goals that are unattainable or impossible to achieve in the time allotted.
Diet
the big one in January and where I think this blog should start. With a few extra pounds seen on the scale compared to summer, we often see people going on a "crash" diet. Now, this can be great for weight loss; drop over 2,000 calories a day up to 1,000. You'll likely see results fast! But you'll probably also be hungry, cranky, tired, lethargic, and possibly sick (sounds good when you also want to start a new fitness routine). It's not sustainable! Yes, you need a calorie deficit (more on the outside than on the inside) to lose weight, but it has to be a realistic amount. We also need to consider our nutritional intake if we start a new exercise routine. When it comes to nutrition and dieting, I prefer to see it as lifestyle changes, not dieting because that implies there is an end. Set a realistic weight or body shape you want to achieve; within a reasonable time. And as said before, make it sustainable. Note, I say body shape, not just weight. If you go to the gym and do weightlifting, you will gain weight with the increase in muscle mass. So, in fact, relying solely on body shape rather than weight can be a good way for people to gauge their progress and improve their confidence.
Goal setting and planning
It wouldn't be a physio blog without a number of goals. Whether your new training regimen is for weight loss or you want to run a half marathon, you need to set goals. Realistic goals. Achievable goals. If you fail to reach your goal because it is unrealistic, your motivation will drop quickly. You need to set short and long term goals. Don't expect to run a half marathon in 4 weeks. But a long-term goal of 6 months, with short-term goals of progressive distance or pace, is certainly achievable. When designing your new exercise program, make sure it fits your lifestyle as well. If you know Monday is a busy day at work, why not make it your day off. a good exercise plan is something you can stick to. You should feel like you're struggling to find the time to complete it.
progress
probably the most important tip from a physio perspective in this blog. Overloading and progressing too quickly are often what lead people to consult a physiotherapist. We see new runners start running five times a week, with no other training modality, and after a few weeks of training they get injured. We see weightlifters trying to increase their bench press by 10kg per week and wondering where their shoulder pain is coming from. Progress takes time. And it's not just about how many miles you run per week or how much weight you can move in a single rep. Realistically, it takes 3-6 months to start seeing an obvious change in our strength, pace, muscle size, and perceived levels of exertion. There are countless workout plans available online for all sports, abilities and fitness levels, so it's worth following one. But remember, these are guides, they should not be followed religiously. This is especially careful during an injury. Don't be tempted to continue with your plan if you get hurt, you'll probably end up worse! We see this time and time again in running programs, especially people new to running who have now started three times a week. There is a general guide/rule of increasing running distance by 10% per week to see progress but avoid injury. However, remember this is only a guide, listen to your body.
Flexibility
it is normal to define a semi-rigid plane. How boring would life be if we followed the same routine every day of the week? Take a day off if you are tired or exhausted from work. Grab a cheeky mid-week takeout once in a while. Go swimming instead of running as listed on your training plan. Don't get exhausted or bored. It's a downhill slope from there! When developing your new exercise plan/diet, plan for rest days and more relaxed days for eating. Respond to unexpected events, both work-related and social. It's okay to miss a session, but don't try to catch up on the next session. If you have created your own program, make sure it contains some variety. Different exercises, different reps/sets, different rhythms etc. The same routine quickly becomes boring! Unless you're a professional athlete who demands a strict routine, the variation in our routine is great for the rest of us. Exercise should be fun and make us feel good. It shouldn't be seen as a chore.
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