How to Start Exercising After Being Sedentary: 4 Essential Tips
Tips For Restarting Exercise After a Break
Things are opening back up in the world – are you ready? With summer coming at us in full swing just as stay-at-home orders are starting to get lifted, it’s likely that you’ll find yourself back in the summer activities we all know and love, so ideally you should have a plan on how to start exercising after being sedentary.
From backyard BBQ games to beach activities to 4th of July excursions, we want to make sure you’re in your best shape for the summer after sitting through quarantine.
It is possible that the sedentary lifestyle that many of us have experienced since being quarantined can lead to more aches, pains, and discomfort than one may think. That’s why it’s important to make sure you’re being safe when getting back into physical activities, in order to avoid unwanted injuries that could take you away from the fun. Inside are some tips for getting back into normal daily activities. As always, if you have any questions or if you’d like additional information, don’t hesitate to contact Panetta Physical Therapy.
...it’s important to make sure you’re being safe
when getting back into physical activities…
Tip #1: Take personal inventory
Before getting back into the full swing of your normal physical activities, it is important to take a personal inventory of your body to understand how it feels. Make sure to identify any new aches or pains that have stemmed from lack of activity, poor posture, or new quarantine activities. By working with a physical therapist, you can minimize these newfound aches and pains, so you can be successful when getting back into your physical activities this summer.
Tip #2: Baby steps at first
If you haven’t been participating in the same type of vigorous physical activity you used to be accustomed to, it is important to begin with baby steps. Start small in the beginning and build up from there. When you push your body past its current limits, you make yourself more prone to injuries because your body is not prepared for the physical demands being asked of it. A physical therapist can help identify impairments and modify your routine, so it is specific for you and your activity goals.
Tip #3: Keeping the correct exercise form
No matter what type of physical exercise you are trying to get back into, form is a crucial part of it. Proper form could mean the difference between physical progress or injury. Your ability to safely perform any movement is reliant on great posture and proper body positioning. When living the sedentary lives that we all currently are, it is possible for your natural posture to shift a bit. A physical therapist can also help you improve your form during exercise by addressing any issues you may have while sitting, standing, twisting, bending, running, jumping, or lifting. Your physical therapist will create targeted exercises and stretches for you to improve your current form and limit the amount of impact on your joints during exercise.
Tip #4: Get back to your weight goal with a custom exercise plan
It is no secret that this quarantine will cause many of us to lose some muscle mass and put on some more weight. With help from a physical therapist, you can set up an exercise regimen that will help you shed some pounds and maintain a healthy weight, taking off the added stress on your joints that may have developed during the stay-at-home orders. Your physical therapist will customize an exercise plan for your specific needs, which may include stretching, aerobic exercise, weight training, or pain relief treatments if necessary. This will help in reaching your targeted weight and decreasing pressure on vulnerable parts of your body.
Ready to get started?
If you are looking for a physical therapist to help you get back into shape after quarantine, or if you’d like extra precautionary tips for returning to daily life, contact us at Panetta Physical Therapy today to discover how we can help you achieve your fitness goals after being sedentary. At Panetta Physical Therapy, we want your summer to be fun, exciting, and injury-free! Call us today to schedule a consultation or speak with one of our licensed physical therapists.
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“When I began pt here I had a very hard time sleeping, dressing myself, and doing normal things around the house. My experience here was awesome. I am now able to do all those things I mentioned that were hard. Jenn the therapist, Kevin, and GioVanna PT Aides were all very professional. They all helped me get back to me! We all had nice conversations and support for each other during the Covid-19 pandemic. We all pulled through! Panetta physical therapy is an awesome place to get pt, and I will recommend to everyone I know. Thank you and I hope to see you all very soon.” –Tracy H.