These are difficult times for everyone, and it is just as important to stay fit and active now as it has ever been, for both your physical and mental health. Keeping active at home or by going for a walk or run can be a great way to break mental fatigue and keep healthy. See some tips to keep active from our friends from The Walking Clinic.
If you are beginning a new exercise program at home, or starting to get back into running again, one key to reducing your risk of injury is to start slow and gradually build up your distance and intensity. Even the most elite athletes have to ease back into exercise after a break. The common rule that we us is the “10% rule”, this means that each week you cannot increase your load by more than 10%. That means if you run/walk 1km per day in week one, that week two you can run/walk 1.1km and so on. This does make it slow to increase load, however your muscles and bones need to slowly prepare themselves for the increase or change in load.
Another good way to get back into running is to do interval training. This means that over 1km, we will run 50m, then walk 100m and so on over the 1km, then in week two reduce the distance walking and increase running.
If you have had any niggling foot or lower limb issues now is a great time to get them assessed to start the rehab process whilst our regular sports are postponed ready for when you can step back on the court again. If injuries are holding you back from your social distancing fitness goals please contact our team at The Walking Clinic, go to www.walkingclinic.com.au.
A reminder that all Canberra Tennis League players get 15% off their initial consult.
Latest
ACT