Tips For Returning To Exercising Gently

With the new year’s resolutions on paper, we want to quickly get back on track with running, swimming and other sporting activities. This path is sometimes followed after a more or less long period of inactivity, which can be synonymous with dangers. Indeed, a body that is little or poorly prepared to return to sport can suffer from numerous traumas ranging from simple contusions to fractures. Here are some tips for returning to exercising gently and smoothly.

Tips For Returning To Exercising Gently

If you are set on getting back into your groove and working out regularly, take a look a these simple but important tips for returning to exercising gently and smoothly, especially if you are coming back from an injury!

–Take precautions

Taking up sport is not an easy task, especially if you have never been sporty before. However, a few basic precautions can help you get back in the saddle safely, and that starts by adapting the chosen sport to your age and physical abilities. There is no need to engage in the most energetic or violent sport for physical activity to be beneficial; even brisk walking is enough.

If you do sports outdoors, choose cool times of the day, when there is less sunlight. Remember to always practice with sun protection, a hat or cap and sunglasses. Efforts under the sun are felt more and can lead to malignant hyperthermia (heat stroke). Whatever time of day you choose, consider running or walking in the shade. Opt for light-colored breathable textiles, and prefer loose pairs to circulate air. Don’t forget comfort!

Choosing good socks and shoes is also essential, especially for running. If the sport you practice exposes you to the risk of falls, wear protective equipment (helmet, elbow pads, knee pads).

–Warm up well

Physical and sporting activity should ideally be preceded by a warm-up to increase performance, facilitate muscle recovery and avoid injuries. By warming up, we wake up the muscles and raise the body temperature; the muscles will be more flexible and better irrigated, and the tendons more elastic. Warming up also helps gradually increase your heart rate so that it can keep up with your workout.

A warm-up should ideally last at least 5 minutes. It must involve all the muscles and joints of the body in order to be effective. At the end of the session, don’t forget to stretch to avoid soreness.

–Know the risks for the muscles

Despite all the precautions you take, injuries can occur. It is important to know them in order to understand them quickly and recover more easily:

• Cramp: an involuntary contraction of a muscle during exercise. It can be caused by a lack of hydration or a lack of training.
• Contracture: a reflex contraction of a muscle that has been used a lot. It generally appears a few hours after the session.
• Contusion: the consequence of a shock. This is a muscle injury with bruising and swelling.
• Elongation: a stretching of muscle fibers.
• Strain: a tear in muscle fibers with local hemorrhage.
• Tear: the stage above the strain, the rupture of the entire muscle bundle.

–Learn about joint risks

The joints also undergo pressure, twisting and shock. These can lead to:

• a mild sprain or strain: stretching of the ligament, which causes swelling and pain,
• a medium sprain: elongation of the ligament with the tearing of a few bundles,
• a serious sprain: rupture of the ligament,
• Tendonitis: inflammation of the tendons, which limits movement,
• A dislocation: a dislocation of the joint or bones occurring most of the time after a fall or shock.

Did you know ? Ankle sprains represent a third of sports trauma injuries.

–Measure the risks of your sport

If any sporting practice involves risks, they are different depending on the activity practiced. Some sports present more opportunities for injury than others. To avoid injury as much as possible, especially when you return to sport, it is important to warm up well and equip yourself, but knowing the risks also allows you to better anticipate them:

• Basketball: sprains of the ankle, fingers, wrist.
• Cycling: tendonitis in the legs.
• Football: strains, tears, ankle or knee sprains.
• Golf: elbow tendonitis.
• Jet ski: thumb or wrist trauma.
• Water skiing: sprained knee or ankle.
• Swimming: shoulder fragility.
• Roller blading: joint trauma.
• Tennis: wrist tendinitis, ankle sprain.
• Volleyball: sprain, dislocation of fingers, sprained knee or ankle.

–Choose a pleasant sport

It’s not all about knowing the possible consequences of resuming sport and preparing for them. You also have to choose which activity to turn to! And to stay motivated for a long time, the ideal is to combine physical activity and pleasure.

If you like being in the water or suffer from joint pain, swimming is for you. Practiced regularly, it helps prevent certain pathologies such as diabetes by facilitating the work of insulin to regulate blood sugar levels. It’s also a great way to boost blood circulation and build endurance.

Do you prefer dry land and varied landscapes? Hiking will surely be your preference. Affordable and contemplative, it can be practiced alone or with others, and is suitable for both young people and seniors. The only constraint: invest in good, comfortable, high-top walking shoes to protect your ankles. Don’t forget your water bottle and a snack to maintain your energy level. And above all… enjoy! This sport is an opportunity to discover incredible landscapes and unique places.

If you don’t know how to fit a workout into your busy schedule, you can opt for cycling. To go to work or do your shopping, your two-wheeler will allow you to practice physical activity without thinking about it and in complete practicality.

–Hydrate before, during and after

Don’t wait until you’re thirsty to hydrate. During a sports session, thirst means that the body has already lost 1.5 liters of water. It is therefore essential to hydrate well before the session in order to prevent this deficit, but also to drink small sips regularly during exercise. If the sports session lasts more than an hour, you can add a little sugar to the water. Then, to recover better, opt for drinks rich in sodium – broths, vegetable juices, etc. – which allow you to replenish your stock of minerals lost with sweat.

–Listen to your body

You’re just getting back into sport, so it’s best to start slowly. Gradually increase the intensity of your sports program to get your body used to it, and do the same during the session. If you feel pain after training, don’t take it lightly: massage your muscles with an arnica massage oil, and rest. Rest is as important as the sports session: it is what will allow your body to obtain good results and improve over the sessions.

There is also a wide range of sports treatments adapted to everyone and available in pharmacies. These treatments, specially developed for people wishing to practice physical activity, meet the specific needs of each individual and support you for a peaceful practice. Above all, if in doubt, consult a health professional. It is not good to let a simple pain become chronic and handicap you for future sessions.

There you are, you are ready for your return to sport. Warm up, move around, stretch, hydrate, but most importantly, have fun!

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I hope you enjoyed these simple tips for returning to exercising gently and found them useful. Comment down below what you think of these tips. What would you add? Or share with us your tips to smoothly get back to working out!

Looking forward to reading your comments, sending you love and positive energy!!!