Slow and steady Before jumping headfirst into a new fitness routine to start the New Year, it’s important to ease into an exercise regime to avoid losing motivation or risking injury. “When people begin a new exercise program, they often push their bodies too far and put themselves at risk for injury,” says Dr. Paul DeFrino, orthopedic surgeon at Advocate Christ Medical Center in Oak Lawn, Ill. “The common notion that exercise must be difficult or painful to be beneficial is simply wrong. Moderation is the key to safety.” Dr. DeFrino advises that safe exercise programs start slowly and gradually, building in intensity, frequency and duration. He says this holds true for someone starting off as a couch potato or hopping into an old routine after an extended break. “People who push too far too fast are prone to injuries like ankle sprains,” says Dr. DeFrino. “The body needs to recover fully in between workout sessions. Without a period of rest, minor aches and pains will build up, muscles and ligaments will be strained and injuries will occur.” Dr. DeFrino recommends the following six tips to transition into a new workout routine to avoid muscle strain or injuries:
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