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Weights and running shoes and fitness ball

6 ways to get a spring in your step

Spring has arrived!

So let’s go Pascoe Vale – it’s time to burst out of your caterpillar cocoon and spring into your butterfly wings.

But with coronavirus restrictions still in place, how do you do that?

Well, we’ve put together six quick tips to help you break free.

1. Get walking

Ideally, you should be walking (or doing other cardiovascular exercise) for at least 30 minutes every day.

If walking is too ‘comfortable’ for you, try jogging. We all need to get a little uncomfortable and embrace this for optimal health.

Of course, stop if anything hurts and check in with one of our physiotherapists.

2. Start doing some resistance training

This is weights or strength training. Every adult should get two sessions in per week, or the risk of chronic disease, illness and injury skyrockets.

Don’t know where to start? We suggest you have a chat with our exercise physiologist, Mike. He’s the exercise expert!

Getting started is easier than you think.

3. Break up your day

If you’re like most people and have been working or studying from home, set movement breaks in your day.

Inactivity is one of the biggest factors leading to injury and illness. So, avoid this with short bursts of movement.

You can start by working your way through these fantastic exercises that one of our physiotherapists, Dominic, has written about. There are lots of clear pictures to help you.

Free apps like Stand Up can also remind you to get up from your computer or couch.

4. Get your shoes sorted

Wear comfortable shoes for your activities as you start getting out and about.

If you’ve been living in moccasins whilst in lockdown, grab your sneakers, lace them up and get moving.

If your sneakers are in need of an update, treat yourself to a supportive, comfortable and lightweight pair ready for your daily exercise sessions.

Our team of podiatrists can help with any questions you have about footwear.

5. Get outside your comfort zone

Whether it’s physically or mentally, it’s good to get outside your comfort zone now and again. And there’s no better time to do it than spring.

Try running around the block. After a winter layoff this can lead to what’s known as ‘delayed onset muscle soreness’ – or DOMS for short.

Embrace the soreness because it’s a sign you’re doing the right thing! DOMS is the reward and reminder our body gives us after we physically push ourselves outside our comfort zone.

If any muscle pain lingers for more than a few days, get it checked out by our physio, Dom. Dom knows DOMS!

When ramping up your physical activity, it’s always important to rest and recover. Getting a good night’s sleep and solid nutritional intake are vital.

6. Focus on your diet

Last but not least, your diet.

Try squeezing in some more seasonal fruit and vegies into your meals each day. Often the best seasonal food is in abundance, so it’s hard to miss at your local supermarket.

But if you’re unsure about what food is in season this spring, check out this handy guide.

And, as always, our dietitian and team of GPs can answer any questions you have.

We know it can be hard to burst into spring, especially after a winter of restrictions. But with a healthcare team to support you, you know you’re in good hands.

We look forward to seeing you burst out of your cocoon!

 

Note: This information is of a general nature only and should not be substituted for medical advice. It does not replace consultations with qualified healthcare professionals to meet your individual medical needs.

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