If you’re looking to improve your fitness in 2024, it’s important to follow some basic guidelines to reduce your risk of injury.
Our Post-Rehab Wellness Program at the Center for Rehabilitative Medicine helps patients exercise safely and return to fitness activities following rehab for an injury or illness.
Here’s their expert advice on how anyone can avoid injury and improve their fitness in the New Year.
Improving physical fitness is one of the most popular New Year’s resolutions – for good reason!
Alexavier “Javi” Seals is a fitness instructor, personal trainer, and coordinator of Regional One Health’s Post-Rehab Wellness Program. He sees firsthand how exercise benefits patients.
“It can lead to better heart health, bone strength, and flexibility. It supports a healthy weight. It reduces stress and helps improve stamina, energy, and even sleep,” Seals said. “If you want to get fit in 2024, that’s great! Here’s some advice on how to minimize risk of injury while you do it.”
The program is designed to help patients return to normal activity after rehabilitation therapy for an illness or injury, and they also see clients who simply want to improve their fitness with support from professionals. Therefore, they have a lot of experience with helping people exercise safely.
“Improved fitness is worth the effort!” said Javi Seals, Post-Rehab Wellness Program coordinator. “It may be hard to start exercising, but it feels good once you’re doing it and even better when you’re finished and you can relax, knowing you did something good for your health and wellbeing.”
First, talk to your health care provider about your exercise plans. Also, ask a fitness professional about the right way to exercise and fuel your body through nutrition and hydration.
Start slow. “We’ve all seen TikTok and YouTube videos and wanted to dive right in, but you have to let your body adjust,” Seals said. “You can do more as your fitness improves.”
Each time you exercise, start by warming up your muscles with stretching or light cardio activity like walking. This makes your muscles flexible and less likely to strain or tear.
Focus on proper form to avoid injuries from overcompensation. Stay centered and balanced and engage the core muscles in your abdomen and back.
Be consistent – try to exercise most days rather than once or twice a week. However, you should schedule rest to avoid overexertion injuries like muscle strains and joint issues, and include a variety of exercises to target different muscle groups.
Be alert to signs of injury. “Pain that is significant or doesn’t improve is a red flag. You can expect some soreness with a new exercise program, but it shouldn’t be debilitating or persist long after you finish exercising,” Seals said. “The same goes for excessive fatigue or weakness.”
Other warning signs include trouble sleeping, poor appetite, and getting sick more often.
If you think you’re injured, stop exercising and seek appropriate help.
In an emergency – severe bleeding, broken bones, etc. – call 911 or go to the ER. For non-emergency injuries, talk to a physical therapist or primary care provider and follow the RICE principal (Rest, Ice, Compression, and Elevation) to reduce swelling, pain, and inflammation.
If you’re starting a new fitness program in 2024, talk to your doctor first. When you exercise, make sure to warm up, start slow and be alert to signs of injury.
“Improved fitness is worth the effort!” Seals said. “It may be hard to start exercising, but it feels good once you’re doing it and even better when you’re finished and you can relax, knowing you did something good for your health and wellbeing.”
Learn more!
In the Post-Rehab Wellness Program, Seals works with physical, occupational, and speech therapists to design customized exercise programs based on each client’s unique needs and goals.
Participants have access to state-of-the-art exercise equipment and the expertise, support, and encouragement of trainers and therapists.