Getting Back To Excercise
By Kara Normington, Pelvic Health Physiotherapist, Physiotherapy Centre Bendigo
As a pelvic health physiotherapist, I am constantly reminded of the need for women to prioritise their health and keep active. There is no denying the importance of exercise. Moving our bodies reduces our risk of chronic disease and improves everything from our heart health and bone density, to brain function and mental wellbeing. As with most things that are good for us, the evidence shows us that consistency is key. Current guidelines recommend we move our bodies at a moderate intensity for a minimum of 150mins a week. Very few of us are exempt from this advice, as the guidelines apply to all adults across the lifespan, including during low risk pregnancy and post menopausally. This should include strengthening exercises for all the major muscle groups in our body - making pilates an excellent option.
It can be a daunting prospect to embark on a new exercise routine. Perhaps you are a seasoned athlete but trying something new or you have never regularly exercised. Maybe you are learning to move your newly post-partum body or riding the waves of perimenopause. Maybe you are recovering from injury or even surgery. Or perhaps, like a lot of us during lockdown number....what are we up to?.... you've lost your momentum and are looking to get back into it. Wherever you are, there are a few steps that can help make exercise a lifelong lifestyle change.
1: Identify your why.
Why do you want to do this? Is it to raise the stakes in your sporting career? Is there a family history of heart disease and you want to reduce your risk? Is it so that you can run around with the kids or lift the grandkids? It is so important to find your WHY, so that you are motivated to keep pushing towards your goals even when you have had a bad day, or the weather is grey and the couch looks far more inviting.
2: Find the start line.
It is helpful for us to know where we are starting. This may be with your GP or your physiotherapist. According to the Continence Foundation of Australia, 1 in 3 women who have ever had a baby will experience urinary incontinence and 1 in 2 will have some level of pelvic organ prolapse. These, amongst other bothersome symptoms, can be prevented or treated with advice from a Pelvic Health Physiotherapist. This is also the time to identify and start rehabilitating any of those old injuries, be it that niggly knee or the pesky headaches that have been coming and going for years.
3: Turning up the dial.
If you are new to exercise, start small. Whilst that incredible handstand that we saw on Insta might be achievable with time, we need to start gently. With time and guidance, exercise should progressively overload your muscles so that you are continually challenged and become stronger.
4: Listen to your body.
I am often asked, 'when is the right time to see a physio?' and my answer is almost always "now!" Have a check up if you are noticing any new aches/pains, especially if these are worse on one side. With regards to pelvic health - if you have recently had a baby, or notice any bladder/bowel urgency or leakage, or feel vaginal or anal pressure/heaviness, it is time to push past the embarassment and come and speak to a Pelvic Health Physiotherapist. Trust us, we really do talk about all things poo, wee and sex each and every day.
5: Write it down.
Whilst we will never actually stop needing to exercise, it is important to set a date in the calendar and check in with yourself. Have you managed to keep moving as often as you set out to? Are things feeling easier than they did 3 months ago? Are there movements you can now achieve that seemed impossible before? If there is no 'finish' line, it can feel like we are exercising for no reason. Monitoring your progress will help keep you motivated and spur you to keep going!
6: Make it non-negotiable.
Having had the honour of working alongside many women at various stages of life, it quickly becomes apparent how many women in particular, are givers and prioritise everyone else's needs above their own. Set aside an achievable time, even 10mins a day. Remember, you can't pour from an empty cup.
7: Find a friend.
The commitment of meeting someone for a walk or at your pilates class will help to keep you going on the harder days.
8: Have fun!
Sometimes we forget that things that are good for us can be fun too! Find something that you enjoy, something that keeps you guessing and challenges you.
For further information and advice regarding starting or returning to exercise, please visit https://physiotherapycentrebendigo.com.au/ or call 03 5442 4044