Starting a Fitness Routine? Here’s How to Ease Into It Without Injury or Leaks
The New Year is here, and with it comes the chance for a fresh start – maybe even a brand new fitness routine! Whether you’re aiming to feel stronger, boost your energy, or simply get moving after a break, it’s a great time to prioritise your health. But if you’re a woman over 40, you might be worried about aches and pains, or perhaps you’ve experienced some leaks when you exercise. How can you start a fitness routine without making those issues worse?
Don’t worry—you’re not alone! Many women share similar concerns, but with the right approach, you can ease into your fitness journey safely and effectively. The key is to focus on injury prevention, pelvic floor health, and proper support as you build strength and stamina. Here are some tips to help you get started on the right foot, without risking injury or leaks.
1. Start Slow and Listen to Your Body
When embarking on a new fitness routine, it’s essential to start slow. We’ve all been there—eager to dive in and get results fast. But doing too much too soon can lead to overuse injuries or exacerbate existing aches and pains. This is especially important if you’ve been less active for a while.
Begin with gentle exercises like walking, basic yoga, or stretching. These activities will help you ease your muscles and joints into regular movement. As your body adapts, you can gradually increase the intensity and frequency of your workouts.
And don’t forget the importance of rest days! Allowing your body time to recover is just as crucial as your actual workouts. It’s all about creating a balanced routine that lets you build strength without overloading your body.
2. Warm Up and Cool Down Every Time
Warming up and cooling down may seem like extra steps, but they’re crucial for preventing injuries. A proper warm-up prepares your muscles for movement, reducing the risk of strains or sprains, while cooling down helps your muscles recover and prevents stiffness.
Before you begin your workout, spend 5-10 minutes on light cardio, such as walking or cycling. Follow this with dynamic stretches—movements that gently stretch and activate your muscles, like arm circles or leg swings. After your workout, cool down with static stretches to improve flexibility and reduce muscle tension.
Taking the time for these steps will pay off in the long run, keeping you injury-free and ready to continue your fitness routine.
3. Focus on Core Strength and Pelvic Floor Health
Core strength and pelvic floor health are vital when starting a fitness routine, especially for women over 40. These muscles are key for stabilising your spine and supporting your internal organs, which can help reduce pain and prevent injury.
Strengthening your pelvic floor is especially important for preventing leaks when you exercise, as weak pelvic muscles can lead to incontinence during movements like jumping or running. Thankfully, exercises like Kegels, pelvic tilts, and bridges can help improve pelvic floor strength.
In addition to pelvic floor exercises, be sure to incorporate core-strengthening movements, such as planks, leg raises, or using a stability ball. A strong core reduces lower back pain and provides better posture and balance as you move.
4. Invest in a Well-Fitted Sports Bra
A well-fitted sports bra is one of the most important investments you can make when starting a fitness routine. Not only does it provide the necessary support for your breasts, but it also reduces the risk of discomfort, pain, and potential injury as you exercise.
If you’ve ever experienced bouncing, chafing, or discomfort during a workout, you know how important the right sports bra is. As we age, the ligaments that support the breast tissue can become weaker, which is why a properly fitted sports bra becomes even more crucial to maintaining comfort during exercise.
When choosing a sports bra, opt for one that offers the right level of support for your activity, whether it’s high-impact for running or low-impact for yoga. Make sure it fits snugly but isn’t too tight, and check that the straps are adjustable to give you the perfect fit.
5. Pay Attention to Your Posture
Good posture is essential for injury prevention, especially as we age. Poor posture can put unnecessary strain on your muscles and joints, leading to aches, pains, or even long-term injury.
Whether you’re lifting weights, doing yoga, or just going for a walk, always pay attention to your alignment. Keep your back straight, your shoulders relaxed, and your core engaged. In exercises like squats or lunges, make sure your knees don’t extend past your toes to avoid strain.
If you’re unsure about your posture during specific exercises, consider asking a trainer for tips or watching yourself in the mirror. Over time, maintaining good posture will become second nature, and it will reduce the risk of injury.
6. Include Low-Impact Exercises
If you’re concerned about joint pain or injury, low-impact exercises are an excellent choice. These exercises are easier on the body, especially the joints, while still providing a solid workout. Walking, cycling, swimming, and using the elliptical machine are all great options to improve cardiovascular health without putting excessive stress on your body.
Low-impact strength training is another great way to build muscle without straining your joints. Resistance band workouts or bodyweight exercises like squats, lunges, or push-ups can help you get stronger with less impact. As you get more comfortable, you can start introducing higher-impact exercises into your routine.
7. Hydrate and Fuel Your Body Properly
Proper hydration and nutrition are essential for fueling your body during exercise. Dehydration can lead to fatigue, muscle cramps, and an increased risk of injury, so be sure to drink plenty of water before, during, and after your workouts.
Eating a balanced diet with protein, healthy fats, and lots of fruits and vegetables will provide the nutrients needed to repair muscles and joints. Consider including foods rich in omega-3 fatty acids, such as fish or flaxseeds, to help reduce inflammation and support joint health.
8. Consider a Body MOT for a Better Understanding of Your Body
If you’re feeling uncertain about where to start or want personalised guidance, a Body MOT can be a valuable tool. At Thrive, we offer a comprehensive assessment that helps you understand your body’s unique strengths and areas of weakness.
The Body MOT is particularly helpful for women who may be dealing with pelvic floor issues, posture concerns, or past injuries. It gives you a clear picture of how to build your fitness routine safely and effectively, without putting unnecessary strain on your body. By identifying areas of imbalance, you can focus on exercises that support and strengthen these areas, reducing the risk of injury or leaks when you exercise.
9. Book Your Body MOT Today!
If you’re ready to start a fitness routine with the confidence of understanding your body, consider booking a Body MOT at Thrive. Our experts will work with you to ensure your workout routine aligns with your body’s needs, helping you prevent injury and leaks along the way.
Taking this step will give you a deeper understanding of your physical health and empower you to start your fitness journey safely and with a clearer sense of direction.
Starting a new fitness routine is a wonderful way to prioritise your health, but it’s important to approach it with care. By focusing on injury prevention, core strength, pelvic floor health, and the right gear, you can make exercise more enjoyable, effective, and safe. And if you’re looking for additional support, a Body MOT could be the perfect way to set yourself up for success. So, take the first step today and invest in your health for the year ahead! Book your MOT here!
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