5 Ways to Exercise Better in 2022

If your New Year’s Resolution is to exercise more in 2022, then this article is for you! If you don’t know where to begin, our team at Texas Spine and Sports Therapy Center is here with 5 tips to make sure that you ease into your new routine safely. 

5 Ways to Exercise Better in 2022

1. Start slow

The exercise habits that you form in 2022 start this year. You’re not going to go from zero workouts to running marathons in just a few months, so your best bet is to take things slowly and work up gradually rather than pushing yourself too hard right away. Your new workout plan should feel challenging but manageable, and should also include weeks where you exercise less as well as more. This way, you can make sure that your workout intensity is always progressive and not stagnating!

2. Create a plan

There are many different exercise plans out there for people who exercise at home or in the gym, so we suggest taking some time to look through them to figure out what will work best for your lifestyle. This way, you’ll always know exactly what exercise to do on which day of the week, and you won’t have to waste time deciding!

3. Pick exercise equipment that works well for you

While it’s great to use exercise equipment like yoga mats or exercise balls to work out at home, exercise equipment like exercise bikes and elliptical machines are also great tools. If you exercise at a gym, we recommend working with one of our physical therapists to figure out which exercise equipment will be most helpful for your particular needs.

4. Get social

Working out is more fun when you do it with other people, so try meeting up with friends or family who also exercise regularly. 

5. Don’t overdo it

Although exercise is important for your health, too much can actually be harmful in 2022. Make sure that you don’t workout for more than an hour at a time or everyday of the week. Our experts recommend sticking to exercise plans that involve exercising regularly but also taking rest days to prevent repetitive-use injuries and other problems. 

Exercise Injuries

If you exercise incorrectly, you greatly increase your chances of suffering an injury in 2022. If you workout too hard or too often without giving yourself time to rest and recover, then the cells in your body won’t have enough time to rebuild before they need to be used again. If this happens often, your workout plan can lead to injuries like strains, sprains, fractures, concussions, and nerve damage.

There are a number of things that you can do to help prevent exercise when working out. First and foremost, it’s important to consult with your doctor before beginning a new gym routine.

Steps to Prevent Injury

Once you get the all-clear from your doctor, then you can take the following steps to try and prevent an injury from occurring:

• Warm-up and cool-down:  A warm-up helps your body get ready for exercise. It gradually increases your heart rate and loosens your muscles and joints. A cool-down afterwards helps slowly bring your heart rate back to normal. One study showed that 45% of those injured believed it was due to a lack of stretching or warming up.
• Stretch before and after you work out. This will help increase flexibility and prevent injury.
• Ease into it. When you begin a new workout program, start slowly and gradually ease your way into tougher workouts.
• Cross-train. Don’t overuse one set of muscles by repeating the same exercises. Rather, vary your workouts to use different muscle groups and avoid repetitive-use injuries.
• Listen to your body. Don’t push yourself to the point where you feel pain. Further, know your body. If you suffer from a condition such as arthritis, it’s important to talk to your doctor about the best ways to slowly build up strength without worsening your condition.
• Fuel your body. Be sure you’re drinking plenty of water all day long, not just during your workouts. Eat small meals or snacks every 2 to 3 hours to keep a steady source of fuel for your body.
• Wear proper gear. If you’re a runner, wear good running shoes that fit properly. If you like to ride your bike, be sure to always wear a helmet.
• Rest. It is important to add rest days into your new workout regimen. Take at least 1 to 2 days off per week to give your body a chance to rest and recover.

Start the New Year with Texas Spine and Sports Therapy Center

If you are new to working out or are currently nursing an injury, our Austin clinic can help with:

• workout plan development and implementation
• exercise injury prevention and treatment 
• and much more!

For more information on how you can safely begin to exercise in the new year, contact us today at (512) 806-0015 to learn more.