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What we’ll cover
  1. Get to know your body!
  2. Rest and recover
  3. Set realistic goals
  4. Don’t be afraid to ask for help

How do I start to get fit?

Every year, thousands of us embark on fitness regimes as part of New Year’s resolutions. Unfortunately, this coincides with an influx of injuries associated with overuse that commonly present around the end of January and onwards. These vary from muscle strains, tendinitis (achilles/glutes) or neck and back pain. Importantly, these injuries can commonly be avoided and our physiotherapist Jason Lee identifies his top tips to avoid those pesky New Year’s injuries.

Get to know your body!

Knowing how hard you are exerting or exercising is a great starting point to any exercise program. Whilst we can monitor our exertion by a range of devices such as heart rate monitors or wearable health devices, a great starting point is your rate of perceived exertion (RPE). Importantly, your RPE is specific and individual to you. In fact, you will notice that as you progress, your RPE will actually decrease as particular exercises get easier with improvements in fitness. This allows you to benchmark and progressively build on your exercise program.

If you are just starting out with exercise, it is recommended to start with moderate intensity exercise. A great indicator for moderate intensity exercise is the capacity to exercise and hold a short conversation.

Rest and recover

Recovery and rest is crucial to any exercise program. We know that sleep and recovery days are equally important in order to your body to adapt positively to your exercise program.

Include rest days into your exercise routine. This is essentially a day in which you take it easier and perform light activity. Depending on your current fitness levels, this could vary from a day of “incidental exercise” or a slow steady jog. The whole purpose of this day is to not exert the same amount of cardiovascular expenditure or musculoskeletal train. In fact, research suggests that those who have less than two rest days per week have a 5 x increased likelihood of over injuries.

Sleep is also critical to obtain all the benefits of training. Current guidelines recommend that adults aim for 7 – 9 hours of sleep per night.

Set realistic goals

Goal setting is a great strategy. As physiotherapists, we regularly set goals both short and long term as part of any exercise or rehabilitation program. Importantly, be realistic with your goals! If your goals are around weight management, be realistic as to what you can actually achieve and is sustainable long term. For example, losing 10 – 15 kg over a month can be entirely unrealistic whilst 0.5 – 1 kg per week is more manageable. Likewise, if your goal is to run a specific distance or event, realistically consider your current running levels and fitness when setting your goals.

Don’t be afraid to ask for help

A qualified health professional is a great starting point to assist with a safe and realistic exercise program. A physiotherapist is well placed to determine what exercises are most appropriate and what modifications (if any) need to be made to your program. This is a great starting point to avoid and minimise the likelihood of injuries.

Remember, whilst the principles of exercise may be similar, a tailored and individualised program is a great way to prevent injury and maximise the benefits of exercise.

Our team pride themselves on offering a range of exercise programs specifically for your individual aims and needs. This ranges from guided home exercise programs through to onsite clinical strength and pilates in our purpose-built gym. Call us today or book online.


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Last week our team celebrated another great year. 

Whilst Melbourne’s weather had its own plans, we were still determined to keep with the theme of ‘Italian Summer’. We let our hair down to master the art of mixology 🍸🍹followed by an Italian feast. Friday morning Run Club with the team. Practicing what we preach!

Staying stronger, healthier and happier. This time last week, our team was nervously completing their final preparations for @melbmara . 

Congratulations to our physiotherapists and ME community who ran on the day.

Dilen and Michael completed their first marathons. Abbey and Lizzie smashed out their first half. Last Sunday, our team headed down to see our own Matt Warren win a premiership in the VAFA Premier Men’s Competition. Last week our team dedicated a full day to professional development and team building. At ME Physio we pride ourselves on collaboration to put you at the centre of everything we do. 

Our team covered the latest treatments for back pain, financial well-being and finished off the day with salsa dancing. 

Many thanks to our guests including James Schomburgk from @the2ndvisitphysio , Financial Planners Tony Vikram & Cameron Bishop and the @salsafoundation At ME Physio, our focus is on helping you get stronger so that you can keep doing the things you love.

For Tony and Joan, healthier and stronger is being able to navigate the iconic Coast to Coast Walk in the UK! We recently had the pleasure of hosting Elise Bujor from Women’s & Men’s Health Physiotherapy to discuss women’s health issues across the lifespan. 

Our team pride themselves on staying up to date to ensure you’re able to stay healthier, happier and stronger. Huge milestones over the past few weeks with both Tom and Jude from @delasallefc doing their first bit of running in their rehab. 

Tom is on the return from an ankle dislocation whilst Jude is putting in the hard work following a knee reconstruction. Last week our team enjoyed some friendly rivalry at the footy. 

With finals around the corner, some of our team can now safely make holidays plans for September. We recently had the pleasure of hosting the podiatry team from @sespodiatry. 

Our physiotherapists Michael and Abbey presented on rehabilitation following Achilles surgical repair and ankle surgery. Last weekend some of our team got together to complete the 10 km run @runmelbourne. There was no finish line picture as some were keen to run another 15 km!

Whilst running wasn’t for some - brunch was well received by everyone. Shoulder impingement can be incredibly frustrating and painful. 

Tony has been working closely with our physiotherapists Vernon and Dilen to get on top of his shoulder pain. His treatment plan has included hands-on physiotherapy and individualised exercises in our hydrotherapy and strength programs.

You Deserve to Feel Good.

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