As much as I LOVE everything about summer, there really is an unmistakable feeling in the air as the leaves start to change and the air becomes a little crisper. With the change of season, comes a great opportunity to change up your exercise routine. With kids starting school and a new routine in place, it’s quite easy to fall off an exercise routine that you have been consistent with over the summer. Some of us have been too busy with kids at home to even think about fitting fitness into our routines. As with everything, a change can a lot of times be just as good as a break.
So, how do you go about starting something new?!? It’s not as simple as a quick google search and away you go, especially if you’ve suffered from pelvic floor or other injuries before. Here are a few guidelines to help you get started safely into a new fitness routine:
- Pick something you like (or think you are going to like). If you do not like it, you’re not going to do it (especially for the long term).
- Think 10%. What this means is only increase an activity by no more than 10% per week in terms of volume OR intensity OR weight. It takes time for muscles to get stronger and to adapt. You need to challenge your muscles for this to happen. But too much too soon = injury! This goes for your pelvic floor, core, knees, hips, shoulders….everything!
- Find a partner. Obviously, this is a little more challenging right now as we’re trying to stay apart but there are still ways to make each other accountable: workout together over zoom, meet at a park and stay 2 meters apart, work out a schedule together and keep each other accountable.
- Find a class to join. Currently, there are a lot of options available. Some training centres are offering online classes that are great for accountability and make the time go by a little quicker, some studios have moved their classes outside and some have made their classes smaller and more spaced. There are online platforms where you pay a monthly fee and have access to a video library. Whatever your comfort level is, there is something for everyone.
- Try some 1 on 1 training with a personal trainer. Again having that accountability to meet at a regular time keeps you on track!
Looking to address strengthening your pelvic floor and core as part of your routine? Our live online, in person or work at your own pace Core Strong classes might be right for you! Looking for a little more? Try our live-online Core Strong Beyond program for a FULL BODY strength and mobility class.
Unsure where to start? Not sure if what you’re doing is ok for your pelvic floor? Exercise prescription is part of what physiotherapists do! Reach out and set up an appointment to help get you to start!