It’s that time of year again, you’ve enjoyed the break, you are back to work but feeling a little sluggish. But with a new year comes the motivation to begin fresh and create a new you, starting with getting your health and fitness under control
Setting health and fitness goals is essential to improving your overall well-being, and we can offer guidance to help you stay on track. Sometimes all you need is the help of a health professional to do it right, and to help eliminate any excuses you find getting in your way.
Here are a few steps to help you get started.
1. Consultation with a Physiotherapist
Before setting goals, we recommend consulting a Physiotherapist to assess your current health status, identify any existing injuries or conditions and provide personalised recommendations to ensure your goals are realistic and safe for your individual needs.
2. Set Smart Goals
Setting SMART goals is an effective way to map out what you want to achieve, and motivates you to keep pushing forward towards your goals. Consider how you can apply the below components to your goal setting:
Specific: Clearly define what you want to achieve
Measurable: Include specific metrics to track your progress
Achievable: Ensure your goals are realistic and attainable
Relevant: Make sure your goals align with your overall health and fitness objectives
Time-based: Set a timeline for achieving your goals
Your goals can be made up of short-term goals to help you reach your long-term goals, and your Physiotherapist can help you work out how to measure, track, and achieve these goals.
3. Incorporate Variety
A Physiotherapist or Exercise Physiologist can help you incorporate a variety of exercises or activities into your fitness routine to target different muscle groups and improve overall fitness, tailored to your level of health and your goals. Having a variety can help you stay engaged with your program by preventing boredom and reducing risk of overuse injuries.
You could also participate in group classes such as Healthy Spines, Squad or Crosscore. Sharing your journey with other like-minded individuals also working towards their health and fitness goals can also be motivating to stay committed to your fitness journey.
4. Rest and Recovery
It’s important to also recognise the role rest and recovery plays in your fitness routine. Ensure you receive adequate sleep, rest days and use strategies such as stretching, foam rollers and warm up sessions to prevent injuries and promote overall well-being. Your Physiotherapist or Exercise Physiologist can provide you with guidance on how to structure your exercise program so that you don’t overdo it, and so you can allow your body to rest.
5. Nutritional Intake
A balanced diet that includes a variety of nutrients is also essential for supporting your energy levels, recovery and overall health. It helps to have a holistic approach to fitness, so consider aligning your nutritional habits with your fitness goals.
6. Physical and Mental Connection
Much like the connection between your nutritional intake and physical well-being, there is also a connection between your physical and mental well-being. Exercise is known to reduce stress levels, so consider incorporating activities that promote stress management and relaxation whether it be jogging, yoga, or pilates. These strategies not only support your overall well-being, but could also help keep you focused to achieve your overall health and fitness goals.
7. Check in Assessments
You may have been set up with your own exercise plan to complete independently, within the clinic, or in a gym-based setting, but it’s important to check in with your Exercise Physiologist periodically to assess your progress and adjust your exercise program or goals as needed. They can help factor in your achievements and any changes to your health status.
It’s important that you also gradually increase the intensity, duration, or complexity of your workouts to allow your body to adapt safely. With guidance from your Physiotherapist or Exercise Physiologist, this will reduce the risk of overtraining, and help you reach your goals.
Positive reinforcement is important to help keep you feeling empowered and motivated to keep working towards your health and fitness goals. Acknowledge and recognise the efforts of your commitment to yourself along the way, and don’t forget to feed these back to your Physiotherapist/Exercise Physiologist, they want to see you smash your goals as much as you do!
Remember that everyone’s needs and circumstances vary, and goals and exercise programs need to be tailored to each individual’s needs. Reach out to us for guidance and support to get your fitness journey started today.
How Do I Book An Appointment?
We’re taking the health of our clients, members and staff very seriously and our preference would be for you to call to book an appointment so that we can make sure to explain our approach to keeping you safe. You can call any of these numbers to schedule a session:
- Precision Physio Concord: 02 9736 3950
- Precision Physio St Marys: 02 9623 2220
- Precision Physio Mt Druitt: 02 9188 2552
Evolving with the current environment, we are also now offering online appointments, meaning that we can support anyone who is unable to leave their home. Sessions are done via our state-of-the-art Telehealth system and as long as you have a laptop or tablet with an inbuilt camera, or a phone with camera, we can help!
To learn more about online consultations, please call us on any of the numbers listed above.