05.22.07

Getting Started


Clee Lieverse

Congratulations! Fitness is a priority for you, and whether you are inactive and just trying to be healthy or you are already active and have decided to take things up a notch, there are some important steps you need to follow in order to avoid injury and be successful in your new endeavour.

Picture this: your friend who has been working out for years talks you into going into the gym.  No problem, right? You show up in jeans, a t-shirt and old loafers, ready to go.  Your friend puts you through a gruelling two-hour workout; you push as hard as you can (because “No pain, no gain,” right?), and you barely make it out of there alive.  When you get home you collapse into a coma-like sleep.  The next day you can’t move your legs, and you have no feeling in you right arm--which is a good thing, because everything you can feel hurts.  And you thought working out was supposed to make you feel good.  What did you do wrong?

Too hard, too fast, too soon? 

No matter what your new interest, you must ease into it.  It doesn’t matter if you are currently inactive or a seasoned athlete, any new task takes time to adapt to.  Start slowly and build on the intensity and duration over time.  Where to start and how quickly to progress is based on many factors, including age, weight, general fitness and previous injuries.  My rule is, if it hurts enough to stop you from doing your normal daily activities then you pushed too hard.

Check with experts when needed. 

If you are generally healthy and decide that you would like to start walking then you should be safe to just start moving.  If you have injuries or chronic/underlying medical conditions you should check with your doctor, physiotherapist or other experts before getting started. They will give guidance based on your medical history in order to avoid complications and injury.  If you are interested in a skilled activity look into a club, coach or personal trainer.  This will help you develop the skills required to perform the activity safely and effectively.

Use the proper equipment. 

Many activities require special equipment; you may have to do some research to find out what you need. Your team of experts can be an excellent resource. In general the more specialized the activity, the more specialized the equipment.  If you are walking then all you need are some properly fitted supportive shoes.  If you are running then you need running shoes, or track spikes, if you’re sprinting.  Don’t show up to the kayak club with a rowing oar.  And so on.  Comfortable clothes that don’t impinge on your free motion are a general rule for almost every activity.  Proper gear makes an activity more enjoyable and safe.

No pain, no gain. 

Wrong!  If an activity is causing you pain then this is a sign that something is wrong. Have you gone too hard or too fast too soon?  Do you have an underlying injury? Are you using proper technique?  Do your shoes fit?  If you haven’t followed the advice above, it is never too late.

Enjoy your activity. 

It’s much easier to stick with a new activity if you enjoy it, so pick something that appeals to you. If you really like being outdoors, choose activities that keep you outside, like hiking, kayaking or mountain biking.  If you’re more of a social butterfly and prefer group interaction, you can always try something that involves groups of people, like walking, dancing or fitness classes. If you’re not yet sure what you’d like, try a few activities. There’s generally no need to commit long-term, and variety is the spice of life. Your best bet might be a gym or fitness centre that offers a number of different classes or training sessions.  It’s much easier to get moving if you’re having fun with what you’re doing.

Caring about your physical health and well-being is important, but it’s also critical to remember that change does not happen overnight. Keep your long-term goals in mind take the time to do it right and you will be rewarded for your efforts.

Good luck!