Getting started

When you try new physical activities, or begin to do more activity than normal – start slow, and build up gradually.  When exercising, it is likely that you will feel warmer as your body temperate will rise and your heart will beat faster. 

Starting a new physical activity or exercise programme can mean that you may initially feel some muscle aching or tiredness after exercise but this should resolve by itself.

Some days you will be able to do more and some days you won’t be able to do so much - this is normal.

 

SAFETY

While carrying out activities or exercising you should still be able to hold a conversation. You should not feel dizzy or exhausted.

If at any time when you are exercising, you feel severely short of breath or cannot breathe, stop immediately, rest. Contact your physiotherapist to discuss this and what you should do about your exercise programme. They may ask you to see your doctor for advice.

If you are attempting an activity in standing and you are challenging your balance, make sure you do the activity with a table or worktop nearby that you can hold on to, to steady yourself if needed.

If you are doing an activity in water, make sure you have considered your own safety – making sure a lifeguard is on duty for example, or have someone else with you.

 

Setting Aims & challenges

Many people find that having aims, or ‘goals’ to work towards helps to motivate them.  Your aims might be large or small, short-term or long-term. 

To help achieve bigger aims and longer-term goals, it often helps to break down what you want to do into a series of smaller, shorter term goals which you then work towards bit by bit.

Your physiotherapist can help you work through some possible aims and make suggestions – but we have some examples here to help you get thinking about what aims you might like to set yourself.

 

TIPS FOR BEING ACTIVE

·       - Work out when you have the most energy – morning? afternoon? – and build your exercise and physical activity programme around that

·       - Prioritise what really needs to be done, and do that when you have the most energy

·       - Try to adopt a set routine for going to bed and waking up, and aim for at least 6-8 hrs of sleep each night

·       - Remember to eat well and drink water before and after exercise

·       - Try varying the amount of exercise that you do when you are tired and when you have more energy.

 

I don’t have enough time

Not having enough time to exercise is one of the most common reasons that people tell us that they do not exercise. Living with knee pain, working, caring for others and doing everyday things can be tough, let alone scheduling physical activities and prioritising your own health. But it is important to think about physical activity, like you would any other task you do, to take care of you and your life.

 

TIPS FOR BUILDING ACTIVITY INTO YOUR LIFE
  • Try setting aside a bit of time, even 10 minutes, every day to do some exercise
  • Use your clock/watch/phone to set an alarm to remind you to exercise
  • Consider doing flexibility exercises while listening to the radio or watching television
  • One of the best strategies for managing time is to schedule exercise into your daily routine

 

I always forget to do my exercises

There are a few ideas here, that might help you:

TIPS FOR AIDING YOUR MEMORY
  • Use your clock/watch/phone to set an alarm to remind you to exercise
  • Place visible reminders around the house in places you go frequently – such as the fridge.
  • Write a daily plan with your friends and family or physiotherapist and work from that [you can use the TRAK activity planner to help you with that]
  • Talk to your friends or members of the family and ask for their support in reminding you to do the activities you have chosen.

 

I’m not motivated to be active

Take a look at the tips below which might help you to get and stay motivated.

TIPS FOR GETTING AND STAYING MOTIVATED
  • There are many ways of being active - it doesn’t have to be one specific thing that you do, consider different activities to keep your physical activity interesting
  • Pick something you think you will enjoy and doesn’t seem a chore
  • Try to set small achievable targets to be active every day
  • Consider making your exercise programme part of a set routine
  • Keeping a diary/record of your daily activity may help you to see your progress
  • Ask your friends and family to encourage you or even exercise with you
  • Focus on the positive benefits you can achieve from being more active

 

I’m not sure I can do exercises correctly

 

Tips to make sure that you are doing the exercises correctly
  • Ask your physiotherapist to help you select the best exercises for you and practice them while they are with you. Your physiotherapist can give you feedback on what you are doing and help you make it more or less challenging, depending on how you manage.
  • It is helpful to start off with a small selection of exercises. As you become more confident you can add more and begin to challenge yourself.
  • If you have a very specific aim and are doing exercises to target that, ask other people to watch you doing your exercises and give you feedback or encouragement
  • Make sure you have enough space to do your exercises. Make sure the area is free from clutter and that you have a chair behind you or a table at the side if you are exercising on your feet and are a bit wobbly.

 

 
« Back to Menu ‹ Previous Page Next Page ›