Now that we are in 2015 you may be struggling with their New Year resolutions.
If your New Year resolution was to get fit after a lazy 2014, then Sports Medicine Australia wants to remind you that the best way to make a fitness resolution stick is to be consistent, and avoid injury.
Sports Medicine Australia spokesperson, Dr David Bolzonello says avoiding injury is important, as up to half of all sporting injuries are preventable.
“At the start of every year, many people dive into their New Year’s resolution of physical activity without good preparation and suffer injuries that restrict their steady progress toward their fitness goal,” said Dr Bolzonello.
“The risk of injuries should not deter people’s enthusiasm and motivation to get fit and healthy. All they need to remember is to undertake some simple measures before, during and after physical activity.
“This preparation should reduce the likelihood of getting injured and increase the chances of a happily fulfilled New Year resolution,” said Dr Bolzonello.
To assist in achieving an injury-free New Year resolution, Sports Medicine Australia offers the following timely advice:
* Avoid doing too much too soon. Start at a level and pace you’re comfortable with. Gradually increase your workload over a series of sessions.
* Always warm up and cool down when undertaking activity. Warming up prepares you both mentally and physically for performance and decreases your risk of being injured. To warm up, simply start your chosen activity at a slower pace. Also remember to cool down after activity sessions to help reduce muscle soreness and stiffness.
* Take care when exercising in hot conditions, which are common in January. During activity, try to rest in the shade whenever possible and protect yourself by wearing light clothing, sunscreen, sunglasses and a hat.
* Always drink fluids (water or a sports drink) before, during and after activity. Drink at least 2 cups (500ml) an hour before exercise, 150ml every 15 minutes during exercise and enough to fully re-hydrate yourself after exercise.
* In hot weather work out early in the morning, or perhaps go for a swim in the evening.
* Wear protective equipment such as helmets, padding and/or mouthguards, where required. Good quality footwear is also a must as a number of studies have found a relationship between the type of footwear worn and the incidence of injuries to the lower limb.
* Know what to do if an injury occurs, especially if you have suffered an injury in the last 12 months. Injury statistics have found previous injury increases the risk of further injury by 57%. Use RICER – Rest, Ice, Compression, Elevation and Referral.
“People should also remember that if they’re ever in doubt they should consult their health professional for advice,” said Dr Bolzonello.
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