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STEPS TO GETTING FIT Made a promise to yourself to get fit this New year? If you did, you're not alone. Many of our patients make this same promise to themselves however find it hard to get motivated once the summer months are over. The physiotherapists in this practice can help. We can recommend exercises that are designed specifically for you to achieve your desired level of fitness. The more you repeat and become aware of an activity, the easier it becomes. Our practice looks at types of exercises/activities, specific workloads, durations of activities/sessions and intensity guidelines and can devise a plan to help you achieve your target fitness level. To help we have seven tips to help you become motivated and fit. Tip 1 Start slow If you've been inactive for some time it's important to start slowly and gradually build up. Begin with low impact activities such as walking, swimming or using an exercise bike. We can help suggest an appropriate level to start at based on your current fitness. Tip 2 Know yourself Talk to us about your medical history or any problematic areas which may affect your choice of activity. We can help make exercise safer. Tip 3 Warm up Remembers to warm up, warm down and stretch before and after gentle activity to minimise muscle soreness. If you're not sure ' we can show you some warm up techniques. Tip 4 Come prepared Make sure you have appropriate footwear for your activity and a bottle of water to keep you hydrated. Tip 5 Venues Gyms are great places to get active but you must ensure that you are well supervised. Not a gym person ' then try something else ' go bushwalking or go for a bike ride! Even simply take the stairs, walk to the train station or local shops! Better still see us for regular assessment and instruction. Tip 6 Record your progress Keep a diary or log of your progress ' it will serve as a reminder of how far you've come and give you encouragement if you're felling disheartened. Reward yourself with something healthy when you achieve mini goals. Tip 7 Workout with someone