Skip to content 
1. Fuel Your Body for Exercise
To get ready for exercise, give yourself a head start on the activity. Eating right daily is key to a healthy lifestyle and preparing for physical activity. Here are some tips for a balanced diet:
**Eat a variety of foods:** Include fish, colorful fruits and vegetables, and whole grains.
**Choose lean proteins:** Go for skinless chicken, turkey, or fish.
**Opt for whole grains:** Think whole-grain bread, pasta, and brown rice.
**Load up on fruits and veggies:** The more colors, the better!
**Avoid solid fats and added sugars:** Stay away from margarine and processed sweets.
**Stay hydrated:** Drink plenty of water!
**In periods of high level activity, steer clear of alcohol for days leading to an event.
For days when you plan to exercise, tweak your nutrition slightly. About 3-4 hours before your workout, have a balanced meal high in carbohydrates with some protein. Within an hour of starting and during your activity, snack on small, carb-rich foods to keep your energy up. Always keep drinking water to stay hydrated.
If you need to speak with a dietician and sports nutritionist, consider talking to our trusted specialist.
2. Get Your Muscles Ready
Before starting any exercise, it’s important to warm up your muscles. Here’s how:
**Start slow:**
Begin by moving through the exercise motions slowly to engage different muscle groups.
**Stretch dynamically:**
Stretch while moving, especially if you have tight or sore muscles.
**Increase speed gradually:**
As your body adjusts, slowly increase your speed and power.
Example 1: If you have tight calves and are preparing for a run:
– Start by walking or jogging slowly.
– Take breaks to stretch your calves dynamically, rocking back and forth.
– Gradually increase your pace as you feel more comfortable.
Example 2: Preparing for a round of golf:
– Start with general movements like arm and hip circles.
– Move to specific actions, like slow upper body rotations.
– Practice slow, controlled swings with your golf club.
– Take dynamic stretching breaks as you work up to full-speed swings.
At Sheddon Physiotherapy and Sports Clinic, we help the residents of Burlington/Aldershot prevent needless injury through advice and warm-up programs tailored to their needs, feel free to reach out!
3. Get Enough Sleep
What’s Keeping You Up??
Sleep plays a crucial role in your physical performance. Lack of sleep can cause various issues that might hinder your ability to stay active. Adults aged 18-64 should aim for 7-9 hours of sleep per night. Adequate sleep can speed up healing, reduce inflammation, decrease pain sensitivity, and help you get ready for exercise. It is a crucial part of therapy…it should be a crucial part of injury prevention.
If you have trouble sleeping, try these tips:
**Stick to a schedule:**
Go to bed and wake up at the same time every day.
-**Create a restful environment:**
Keep your bedroom quiet and cool.
**Limit electronics:**
Avoid screens in the bedroom and before bedtime.
**Watch your intake:**
Avoid large meals, caffeine, or alcohol 2-3 hours before bed.
**Adjust your sleep position:**
Use pillows to support your body and reduce pressure on your back.
For back sleepers, place a pillow under your knees. Stomach sleepers can use a pillow under their hips, and side sleepers should put a pillow between their knees. This can help reduce stiffness and pain, making it easier to stay active. If changing positions doesn’t help, consider getting a custom pillow.
By following these tips, you can better prepare your body for exercise, ensuring you’re ready to perform at your best.
IN THEIR OWN WORDS
“I highly recommend this place.
Unlike other places I’ve been to, the staff at Sheddon are really professionals that listen and care for their clients with only one objective, a complete treatment plan for a fast recovery and recuperation.
Sheddon is way more than a Physiotherapy clinic, is the place where you go when you want to feel better…”
-
- A.M.
