Soon a New Year will punctuate the holiday season! Many people set resolutions
to get started on a fitness program. However, nothing could derail your
good intentions faster than an injury. Not all injuries can be prevented,
of course. But taking precautions can help reduce your risk of injury
and let you enjoy your newfound activity all the more.
Marcus Osborne, CVMC Director of Fitness Plus and Sports Medicine offers
the following suggestions:
- Start slowly and be realistic. If you start out trying to do too much,
you may get discouraged and quit altogether.
- Warm up with a few minutes of light activity before you get going on your
chosen form of exercise.
- Learn to recognize the signals your body sends. Although it may be normal
to feel a bit sore after certain exercises, you shouldn’t feel actual
pain or serious discomfort.
Monitor yourself as you exercise, to make sure you’re working out
at the level that’s best for you (Read about “Target Heart Rate“)
Pay attention to potentially serious warning signs such as chest pain,
dizziness, breaking out into a cold sweat. (Read about “Sweating“)
“You should also take your age and previous level of fitness into
consideration,” says Osborne. “In addition, it’s always
a good idea to check with your doctor before starting on a new fitness
Planning for success
The American Academy of Family Physicians says the best exercise is the
one you will do. They have these tips to keep going strong:
- Do it the same time everyday
- Sign a contract that commits you to exercise and do it with a friend to
hold each other accountable
- Put “exercise appointments” on your calendar
- Keep a daily log of what you do
- Check your progress; for example, learning that you are walking farther
in the same amount of time can be a great motivator
- Think about joining a health club! Fitness Plus, a health and fitness center
located on the CVMC campus
Fitness Plus offers a 10,000 square foot facility with the following features:
- State-of-the-art fitness equipment, including treadmills, elliptical trainers,
recumbent bikes, stationary bikes, rowing machines, rehabilitation equipment,
Cybex resistive weight machines, and free weights
Warm exercise pool – our 3-lane, 25-yard indoor lap pool has a chair lift and wide entry
staircase. It is maintained at an ideal temperature of 88˚F, for therapeutic
exercise, aquatics classes for all exercise levels and swim lessons
Group fitness classes, including Zumba, cycling, yoga, SilverSneakers and many more
Specialty programsincluding nutrition education and Strides to Recovery, a program for breast
- Personal Training (additional fee)
You should also take precautions according to the type of weather you’ll
be in. On cold days, dressing in layers can make you feel more comfortable.
You should also remember to protect your hands with mittens or gloves.
And watch out for snowy or icy patches that can make you slip and fall.
In addition, on days when the weather is less than desirable outside,
consider an indoor alternative. You may even be interested in becoming
a Mallwalker at Valley Hills Mall in Hickory.
There are also sport-specific precautions to take, such as:
- Bikers and skaters should always wear a helmet to protect their head.
- Runners and walkers should make sure their shoes give them enough support.
- Ball players and racquet players should use protective eye goggles.
Although you may not be able to avoid all injuries, by taking precautions,
you give yourself the best chance of getting started on an exercise program
safely – so you can stick with it for good. (Read about “Staying With It” in our online Health Library)
Contact Fitness Plus TODAY! 828.326.3680 | Email:
Fitnessplus@cvmc.us | Facebook:
http://facebook.com/CVMCFitnessPlus or stop by for a tour on the lower level of the Center for Rehabilitation
on the Catawba Valley Medical Center Main Campus;