Would you like to resume physical activity and rediscover that feeling of physical and mental well-being after a good workout? It's a great initiative! But don't take up sport just any old way. Your body needs to be prepared to avoid the injuries associated with too abrupt a resumption. Here are a few simple measures to help you get back into the swing of things without the risk of injury.
If you haven't been physically active for a long time, it's important to ensure that you can do so again without risk, taking into account your age, weight, general state of health, etc. If you have a medical history, ask your GP or pharmacist for advice.
To help you set a training schedule tailored to your goals, there's nothing like seeking the advice of a certified sports coach. In fact, a few personalized coaching sessions will be ideal for getting off to a good start.
The health benefits of physical activity are long-term, and the support of a coach or club will help you to keep up the pace over the long term.
Choose activities that you enjoy so as not to lose your initial motivation.
Even if all physical activities are useful (housework, gardening, DIY...), resuming a regular sporting activity must beadapted to your general state of health and lifestyle.
For seniors or overweight people, for example, we recommend active or Nordic walking.
For people with back problems, it's best to opt for weight-bearing sports such as cycling or swimming. Don't hesitate to seek advice from a health professional who knows you well (your GP, a physiotherapist, an osteopath, etc.).
Good physical exercise requires good equipment, especially sports shoes. This equipment must be adapted to your activity and your physiognomy. The right equipment limits the risk of injury.
There's no need to do too much too fast! Set yourself a long-term training program. Every month or every week, determine your upcoming schedule and plan your activities in advance. This way, you can gradually increase the intensity of your sessions.
Keep in mind that you'll get back into shape by sticking to short, regular sessions rather than throwing yourself into 2-hour sessions that exhaust the body rather than boosting it.
There are 3 phases to a sports session: warm-up, intense activity and cool-down.
It' s essential to start every session with a warm-up, i.e. a slow start to physical activity for the first 15 minutes. The warm-up prepares your skeleton, muscles, heart and brain for the physical activity that follows.
At the end of the session, don't forget the recovery phase. Allow about ten minutes for active rest. Self-massages on the most sensitive muscle areas help to drain toxins linked to activity. Hydration is essential during this phase.
You'll be amazed at the benefits to your physique and your health, provided your sports programme is regular and progressive.
Prefer consistency and progressiveness of effort to the quest for individual performance. This will help you avoid frequent injuries when you return to activity.
Don't neglect hydration during training. Water loss reduces physical capacity, increases fatigue and the risk of injury. So remember to drink before, during and after exercise.
Getting back into sport is all very well, but you need to review your lifestyle. You mustn't go from one thing to another and become frustrated with food. You need to know how to please yourself by finding the right balance.
For example, you can use the 100% balanced plate (half the plate in vegetables, a third in starchy foods and a third in proteins) and treat yourself to a square of dark chocolate.
Certain nutrients are useful for a safe and effective recovery.
Magnesium, for example, contributes to muscle function. Physical activity increases magnesium losses, particularly through sweat. Magnesium supplementation can therefore be beneficial in the event of a deficiency.
Laboratoire Dielen has formulated MAGZEN®a nutritional complex combining a duo of bioavailable magnesium (bisglycinate and proteochelated). Its patented film coating also protects the nutrients from gastric acidity for better absorption by the body.
Our advice: 1 tablet morning and evening for 3 months.
The combination of Promerim® Chondro peptides, included in the nutritional complex Ostéocalm® nutritional complexnutritional complex, with vitamins D, C, zinc and calcium, targets overall joint and cartilage function.
Our advice: 1 tablet morning and evening for 3 months.
Omega-3s are essential fatty acids whose benefits have been the subject of numerous scientific studies. Molval® contains 190 mg omega-3, including 105 mg EPA and 70 mg DHA.
Our advice: 2 capsules morning and evening for 3 months.
Listen to your body. Put yourself in "active pause" mode as soon as you feel a new muscle tension, cramp or pain.
In the event of overheating, contractures, sprains, etc., lightly massage OSTEOCALM OSTEOCALM® gel gel to relieve joint and muscle pain.
