Five tips for January exercisers 🏃♂️
Don’t Fall for the Same Mistakes Everyone Else Does in January
January is the perfect time to kickstart your fitness journey, and we’re all for it! But there’s a common mistake many people make when diving headfirst into exercise after the Christmas —overdoing it too quickly. With minimal conditioning and high enthusiasm, it's easy to push yourself too hard, too fast. This can lead to injury or burnout, especially if you're not quite ready to jump back into intense activity.
If you’ve recently started a new exercise routine and already feel like it’s taking a toll, don’t worry! Even if you were once able to handle intense workouts, months of sitting around and indulging in mince pies can lower your fitness level more than you realise.
How to Help Yourself Avoid Injury and Burnout
Here are some helpful tips to ease your body back into exercise this January, reducing the risk of injury while helping you build consistency and progress:
1. Start Slow
We know—it’s not the most exciting advice, but it’s the right one! It’s great to feel out of breath or experience a slight burn during exercise, but trying to crush every workout at full intensity will likely end in injury. Instead, start with achievable goals that leave you feeling accomplished but not overwhelmed. Gradually increase the intensity over time, allowing your body to adapt and build strength without pushing it too far, too fast.
2. Choose Activities You Like (or Don’t Hate)
If you’re not a fan of running, now is not the time to start running every day in the coldest month of the year. Pushing yourself into something you dislike won’t make you enjoy it more. Find exercises you genuinely like—or at least don't mind—so you can build a positive relationship with fitness. As you get fitter, you might find that activities you once didn’t enjoy become more tolerable or even fun. Start with what works for you and gradually try adding variety as your fitness level improves.
3. Find Your Why
Understanding your motivation can help fuel your exercise routine. Ask yourself why you’re exercising in the first place. Is it weight loss, improving mental health, building muscle, or just staying healthy? For example, I jog for my mental health and cardiovascular fitness. I also lift weights to preserve muscle mass. Knowing your reason for working out will help you stay focused and committed to your routine. People tend to be more motivated when they understand the purpose behind their efforts.
4. Prioritise Recovery
Exercise can be tough. If it were easy, everyone would be doing it year-round. That’s why it’s essential to focus on recovery so your body can repair and strengthen. Recovery strategies include getting enough sleep, eating nourishing foods, taking rest days, managing stress, and staying hydrated. Recovery is just as important as the exercise itself, so give your body the time it needs to rest and recharge.
5. Stretch It Out
If you’re feeling sore after exercising, it’s often because your muscles are struggling to keep up with the intensity. Stretching your muscles not only reduces pain, but it also helps prevent injury. Prior to your workout, incorporate dynamic stretching—moving in ways that mimic the exercises you're about to do. After your workout, perform static stretches to cool down and help your muscles relax.
By following these tips, you can ease back into exercise safely, avoiding common pitfalls and setting yourself up for a successful, injury-free year. Ready to get started? Take it slow, listen to your body, and remember—fitness is a journey, not a race.
If you’re experiencing pain or discomfort while exercising, don’t hesitate to get in touch with one of our Osteopaths for personalised advice. Let’s make this January the start of a healthier, more balanced routine!