Keeping your New Year’s fitness goals

The New Year is an opportunity for fresh starts and setting new goals. Improving fitness levels continues to be one of the most popular resolutions, yet it’s also one of the most difficult for a majority of individuals to maintain.

“Research indicates that more than two-thirds of people who set fitness goals at the beginning of the year give up within two months,” says Lori Irvine, Organization and Employee Development Coordinator at The Scarborough Hospital. “However, by following some key steps, you can dramatically improve your odds of sticking to your goals.”

Lori offers the following tips when setting a New Year’s fitness plan:

• Set realistic fitness goals – Ensure you speak with your physician before beginning any fitness regimen and make an appointment with a personal trainer who can help you break your overall goals into smaller, reachable targets.
• Write down your fitness goals – Simply writing down your short-term and long-term goals and the steps involved in meeting them can increase your motivation and reduce the chance of giving up. 
• Tell your family and friends – Verbalizing your fitness plan and letting others know about it can help you feel more accountable to your goals.
• Prioritize and schedule regular exercise – You’ll be more likely to stick to your fitness routine if it’s scheduled into your calendar like any other commitment.
• Choose a gym or fitness routine that is close to your home or accessible during your commute to and from work – A convenient location means you’ll be less likely to skip your fitness routine due to factors such as bad weather, traffic, etc.
• Don’t try to be perfect! – Whether it’s missing a couple of workouts or giving in to a treat, don’t beat yourself up over the occasional slip.
• Reward yourself – Whenever you achieve or complete a part of your fitness plan, reward yourself! Buy something you’ve wanted for a while, go for a spa treatment, etc. Do whatever makes you feel good about all your hard work – you deserve it!

Seven tips for reducing the risk of sports injuries

For many, a new season often means a new sport or exercise routine. Many families are putting away golf clubs and soccer cleats and pulling out skates or revisiting the gym.

“With new activities, you may be using different muscles and techniques. It is important to take precautions to avoid injury,” says Ankur Desai, a physiotherapist and Professional Practice Leader at The Scarborough Hospital.

While it is impossible to prevent every injury, Ankur offers some general tips to reduce your risk of sports and exercise related injuries:

1. Wear the appropriate protective gear for your sport. Items like protective padding, helmets and mouth guards can significantly reduce the risk of injury.
2. Always warm up and stretch before you start.
3. Never play a sport when you are injured. Wait until you have healed to prevent further injury and the possibility of chronic problems.
4. If you are starting a new sport, a new season or a new workout program, don’t overdo it. Increasing the intensity of your exercise should be done gradually to help reduce the risk of overuse injuries.
5. Your overall exercise program should include a variety of exercises. A balanced workout should include elements of strength training, cardiovascular training as well as conditioning.
6. Stay hydrated before, during and after a workout.
7. Use good form. Do not play when you are very tired or in pain.  Ask your coach, trainer or physiotherapist if you are using proper form, technique and gear to help reduce the likelihood of sprains, strains and chronic injuries.