Dr Kez ChiroLab Fitness weights weight bearing exercise healthy you resistance bands

How to get back into fitness after having a long break from exercise


First things first, let's define what fitness means. Fitness is a state of physical and mental well-being that allows us to perform daily activities without undue fatigue and with enough energy left over to enjoy leisure activities. It's not just about having abs of steel or running a marathon, it's about feeling good and strong in our bodies.

Now, let's talk about why fitness is so damn important. First off, it reduces the risk of chronic diseases like heart disease, stroke, and diabetes. It can also improve our mental health by reducing stress and anxiety and boosting our mood. Plus, let's be real, looking good never hurts.


Dr Kez ChiroLab Fitness weights weight bearing exercise healthy you couch to fit

Tips for getting back into exercise after a bit of a break

But what if you haven't been active in a while? Don't worry, we all start somewhere. Here are some tips to getting into fitness after a period of inactivity:

  1. Start small. Don't expect to run a 5k on your first day. Start with a 10-15 minute walk and gradually increase the time and intensity as your fitness level improves.  The last thing you want to do is commit to 50 sit ups on day 1 and find that you can’t get out of bed on day 2.  We want this to be something the makes you feel good, not cripples you with DOMS!
  2. Find something you enjoy. Fitness doesn't have to be a chore. If going to the gym comes second only to stabbing yourself in the eye with a pencil, try something else.  What about an activity like dancing, yoga, or hiking? Find something that you actually look forward to doing.
  3. Set realistic goals. Don't aim to lose 5 kg in a week. Set small, achievable goals like drinking more water or going for a short walk every day.  Push yourself, but don’t set yourself up for failure.  Achieving mini-goals gets us motivated to continue.
  4. Hold yourself accountable. Find a workout buddy or track your progress with a fitness app.  It’s easier to quit on yourself, but when you’ve got someone else relying on you, it makes it a lot harder for the voices in your head to talk you out of it.


What’s this weight bearing exercise I’ve heard so much about?

Dr Kez ChiroLab Fitness weights weight bearing exercise healthy you

Weight-bearing exercises are an important component of a well-rounded fitness routine. These exercises involve working against gravity and require the body to support its own weight or an external load. Examples of weight-bearing exercises include walking, running, dancing, body weight work (like push ups and sit ups), lifting weights, resistance band work and even yoga.

One of the biggest benefits of weight-bearing exercises is that they help to maintain and improve bone density. As we age, our bones can become weaker and more prone to fractures, especially in women, due to the hormonal changes that take place as we go through menopause. Weight-bearing exercises result in the muscles and tendons to pull on their boney attachments, commanding the body to lay down more bone, to withstand this increased physical demand.  Stimulating bone growth in this way can significantly help prevent conditions like osteoporosis.

Dr Kez ChiroLab Fitness weights weight bearing exercise healthy you balance

In addition to improving bone health, weight-bearing exercises also have a number of other health benefits. Getting your strong on 💪 , can help to increase muscle mass and strength, which is important for overall physical function and reducing the risk of falls and injuries. They can also help to improve balance and coordination, which is important for older adults and those with neurological conditions.

Weight-bearing exercises can also have a positive impact on our metabolic health. Weight bearing exercise can help to burn calories and help to reduce the risk of obesity, type 2 diabetes, and cardiovascular disease. This can lead to improved insulin sensitivity and glucose metabolism, which is important for maintaining stable blood sugar levels.  Sounding pretty important, don’t you think?!?!


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How do I get an all over body workout at home?


Now, let's talk about resistance bands. They may look like innocent pieces of rubber, but they pack a serious punch when it comes to building strength. Here are some benefits of using resistance bands:

  1. They're versatile. You can use them for a full-body workout or to target specific muscles.
  2. They're low-impact. If you have joint pain or are recovering from an injury, resistance bands can provide a challenging workout without putting too much strain on your body.
  3. They're affordable. You can get a set of resistance bands for a fraction of the cost of a gym membership or fancy equipment.
  4. They're great for all fitness levels. Whether you're a beginner or a pro, resistance bands can be adjusted to provide the right amount of resistance for your level.

Our Dr Kez ChiroLab resistance bands come with a door anchor and ankle straps, which takes these simple little bands to a whole new level of versatility.  By being able to anchor the band to a door, or use the ankle straps means that you can workout almost every muscle in your body.  The different tensile strength of the bands means that you can progress through your fitness journey, choosing a stronger resistance as your strength develops.  


What are your final tips for successfully increasing fitness?

In my opinion there’s 3 tips to make the physical aspects of fitness a success:

  1. Make sure that the activity you select is something you enjoy in the hope it will become an enjoyable inclusion in your therapeutic regime.  
  2. Chose an activity that keeps your heart pumping and your breath flowing in and out.  This challenges your circulatory system and respiratory system which makes them stronger over time. 
  3. Include weight bearing exercise to strengthen your muscles and bones and assist with coordination and balance

So there you have it folks! Overall incorporating fitness into your life will help to prevent many of the common health concerns that we all want to avoid as we get older.  Nobody want to develop diabetes or osteoporosis, or fall prey to a heart attack, so keep your body moving and the blood flowing to prevent chronic disease.  Fitness is important for our physical and mental well-being, and if it’s been a while since you’ve got your body up and going consider a set of resistance bands to start light and work on building up the muscles necessary to keeping you upright and healthy.  Now get out there and start moving! Your future self will thank you.

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