Ensure you're not damaging your body with these tips
Many of us are hoping to kick start 2014 armed with a number of New Year’s resolutions and it is likely that ‘getting fit’ will be topping the list. While the British Chiropractic Association (BCA) fully encourages people to make healthy New Year’s resolutions, it is urging fitness fans to prepare appropriately before working up a sweat.
According to the BCA, exercise triggers back or neck pain for nearly a third of men and over a quarter of women. In recent years, there has been a surge in the number of people undertaking extreme sports like endurance obstacle courses. For people embarking on such activity the risk of suffering neck or back pain can be higher so it is important that they are well prepared.
Rishi Loatey, a chiropractor from the BCA, says: “It’s great that people want to get fit and having a goal to aim for can really help achieve this but endurance activity can put the body under huge amounts of stress, particularly if it’s not used to it and you’re not prepared. A chiropractor can advise you on how to approach a new exercise routine and tell you what signs to look for if you’re overdoing it.”
The BCA has developed the following top tips to help people who are preparing to take up exercise this New Year:
Seek professional advice to check that there are no medical reasons why you should not exercise, particularly if you are not normally physically active.
Remember to warm up and warm down before and after any activity. Start with less strenuous activity like walking or jogging and finish with some light stretches at the end of an exercise session – this may help minimise muscle stiffness and reduce the chance of muscle strain.
Keep well hydrated by drinking plenty of fluids before, during and after exercise - this will help your muscles work more efficiently and will reduce aches and pains after exercise.
Make sure you wear the right attire for your chosen activity. Wearing tight clothes when exercising could constrict your movement and lead to injury.
Wear appropriate footwear for the type of exercise you are doing – most specialist sportswear retailers will be able to advise you on this.
If you are enrolling in a gym make sure you receive training on any equipment and if you are signing up to a programme, try and make sure you get proper training, advice and ongoing supervision.
The BCA recommends that if you are already experiencing back problems it is important to check with your chiropractor or a trained healthcare professional before starting any exercise.
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