Building up fitness
Would you like to build up your fitness, but aren’t quite sure how to start? Perhaps you get tired more quickly than you used to, find yourself out of breath when climbing stairs, or feel unsteady after a period of inactivity. It can be frustrating when your body no longer performs as it used to. Building up your fitness takes time. It’s not about doing as much as possible as quickly as possible, but about exercising regularly at a level that suits your capacity. Starting too intensely can lead to discomfort or a relapse. Staying too cautious can mean your fitness doesn’t improve. The trick is to build it up gradually.
What do you notice?
You will often notice a decline in your fitness during ordinary daily activities.
You may, for example, notice that:
- you get out of breath more quickly;
- climbing stairs or cycling feels more strenuous;
- it’s not possible to walk that far;
- you need a long time to recover after exertion;
- your muscles tire more quickly;
- you find the prospect of exercise daunting;
- you are unsure about your boundaries;
- you have less energy;
- avoids your activities.
Sometimes, a decline in fitness only becomes apparent when you try to do something again that used to be easy. This can be a sobering realisation, but it is also a starting point.
What might be the reason for this?
Fitness levels can decline due to illness, pain, stress, tiredness or a period of reduced physical activity. A hectic lifestyle, poor sleep or being overweight can also have an impact.
If you exercise less, your body becomes less accustomed to physical exertion. As a result, exercise feels more strenuous more quickly. This can lead to you exercising even less. This creates a cycle.
Uncertainty can also play a part. You may not know whether to carry on, take a break or stop. As a result, you remain cautious.
What can you do yourself?
It helps to start small and regularly. Choose a form of exercise that you enjoy and can stick to.
For example, you could:
- start with short walks;
- cycling at a leisurely pace;
- do some light exercises;
- plan regular exercise sessions;
- alternating between exertion and rest;
- track your progress;
- Don’t fill up your good days completely with plans;
- to move together with someone else.
Build up gradually. Just a few extra minutes a week may be enough. The aim is to help your body regain confidence in physical exertion.
When is it advisable to seek help?
It is advisable to seek help if you are unsure how to build up your fitness safely or if you experience symptoms when exercising. Advice can also be helpful if you need a long time to recover after exercising.
Contact your GP if you experience chest pain, severe shortness of breath, dizziness, fainting or sudden symptoms whilst exercising.
How Rondom can help
Together, we’ll look at how you can safely build up your fitness. In doing so, we’ll take into account your symptoms, energy levels, recovery, goals and daily capacity.
A lifestyle coach can help with motivation, routine and healthy habits. A physiotherapist can help with a suitable exercise programme. A occupational therapist can help when managing energy or planning is difficult. A podiatrist can help identify whether foot problems or shoes are restricting movement.
Together, we’ll find an exercise programme that suits your body and your daily routine.
