ALLENTOWN, Pa. — Many people vow to exercise more in the new year, but going too hard or too fast can have consequences, experts say.
A Lehigh Valley physical therapist offered tips to ease into exercising and avoid the workout aches and pains.
- Many people vow to exercise more in the new year, but going too hard or too fast can have consequences, experts say
- A Lehigh Valley physical therapist recommends easing into a new workout and incorporating a warm-up, cool-down and stretches
- He said those taking up running, walking or cross-training should make sure they have the right footwear to avoid injury
The top new year’s resolution is to live a healthier life, according to statistics, and that means adding exercise into the daily routine. But don’t go too hard too fast, said Jim Kelley, a physical therapist at Good Shepherd Rehabilitation’s Hyland Center for Health & Technology in Allentown.
“People don't give it the time to then build into a new program or prepare your body to a new program,” Kelley said. “Unfortunately, that leads to pain and then when that pain occurs, people will either try to push through the pain leading to more injury, or it makes them drop out of the exercise routine that they know is beneficial to them.”
"People don't give it the time to then build into a new program or prepare your body to a new program."Jim Kelly, physical therapist with Good Shepherd Rehabilitation Network
Kelley said to avoid that pain, people should incorporate a proper warm-up and cool-down routine, as well as stretch.
“When you're stretching, you shouldn't stretch into a 10-out-of-10 discomfort," he said. "You should be around moderate of a stretch. It shouldn't be painful, you should still feel the stretch, but not to the point of pain."
He said prevention is key, adding, “staying within your ranges of motion when you do these exercises and try not to push too much."
"And then proper health with diet, rest and sleep [are] important. So it's also important to not do the same thing over again, every single day.”
Kelley said those who are strength training should start small and build up weight and strength as they go along. He said those taking up running, walking, or cross-training should make sure they have the right footwear to avoid injury.
Lastly, Kelley said those who suffer from pain or an injury should treat the problem sooner rather than later. He said if at-home remedies don’t work, seek help from a professional.
