Find Your Relief and Get Back to the Gym

Reviewed by: Dr. Steven Knauf, D.C.

By Sara Butler

Most people know they should work out, but knowing you should do something and doing it are two very different things. Some people may have physical hurdles that keep them from hitting the weights or attacking a cardio routine, while others may have financial barriers or just no time. Everyone has been there.

The key to any physical activity, if you want to reap the benefits, is to do it consistently. The chiropractors at The Joint Chiropractic want to help couch potatoes everywhere understand that as long as you get your body moving, there is always a benefit to it.

Luckily, there are some simple ways you can overcome barriers and be consistent with your workouts. Follow along, spuds, because this is what you need to know to find relief and get yourself back to the gym.

Practical Tips for Maintaining Consistency With Your Workout Routine

Maintaining a workout routine can be a challenge, so no judgment here. But with the right strategies and mindset, you can stay consistent and achieve great things on your fitness journey. Here are some practical tips for staying on track with your workout goals.

Set realistic goals - Establish achievable and realistic goals at your fitness level that are specific, measurable, and on a schedule. Setting realistic goals and breaking them down into smaller, controllable milestones to track your progress will help you stay motivated.

Create a schedule - Schedule your workouts at consistent times each week and treat them like appointments that you cannot miss. Choose times that work best for your schedule and preferences, too.

Find activities you enjoy - Yes, workouts can be enjoyable! Choose a workout that you genuinely enjoy and look forward to. If you find activities that you love, it will be easier to stay motivated and committed to your routine.

Mix it up - Keep your workouts exciting. Avoid tediousness by incorporating a mixture of exercises and activities into your routine. Try different types of exercise, classes, or outdoor activities to challenge your body and keep things fresh.

Set up a support system - Surround yourself with supportive people who can push and motivate you to stick to your workouts. Consider joining fitness classes, groups, or online communities for additional accountability and support. When people are counting on you for their workouts, then it’s not as easy to miss them.

Track your progress - Monitor your improvements over time. Keep track of your workouts, progress, and achievements to help remain motivated. Use a fitness journal, workout app, or wearable fitness tracker to log your workouts, set goals, and track your performance.

Be flexible - You want your body to be flexible but, don’t forget about your mind. Be flexible with your workout routine, especially when life gets busy or unexpected events arise. If you miss a workout or deviate from your plan, don't be too hard on yourself -- just adjust and get back on track as soon as possible.

Prioritize recovery - Allow time for rest and recovery between workouts. This will help to prevent burnout, avoid injury, and promote muscle recovery and growth. Make sure to incorporate rest days, active recovery activities, and proper nutrition into your routine to support your overall health and wellness.

Celebrate your successes - Celebrate your progress, achievements, and milestones along the way to keep yourself motivated and inspired. Reward yourself for reaching your goals, whether it's with a small treat, a new workout outfit, or a fun activity you enjoy. You’ve worked hard, you deserve it!

What Types of Workouts Are Available to Help You Get in Shape?

Many types of workouts can help you get in shape, each offering distinctive benefits of exercise and targeting different aspects of fitness. Here are some effective types of workouts to consider.

Cardiovascular exercise - Cardio increases your heart rate. You can try running, jogging, cycling, swimming, or jumping rope to strengthen your heart muscle and improve endurance.

Strength training - Strengthening your muscle groups is important. You can do it by weightlifting, doing bodyweight exercises, or trying functional training such as stability, mobility, or balance exercises.

Flexibility and mobility - Flexibility and mobility are vital to your overall health. Consider trying out yoga, Pilates, or incorporating a stretching routine into your workout to improve your range of motion and enhance mobility.

High-Intensity Interval Training (HIIT) - HIIT involves short bursts of high-intensity exercise to help burn calories and improve cardiovascular health. You can try circuit training or Tabata if this type of exercise appeals to you.

Group fitness classes - Being in a class with others with similar goals can motivate you. Try a boot camp-style class, spinning, or something fun like Zumba, and see what you think.

Mind-body workouts - These are gentle workouts that focus on mental relaxation, improving balance, and increasing flexibility. Qi gong or tai chi are two workouts you may find you love.

Workouts for Those With Limited Equipment and Space

When time and space are limited, getting an effective workout is still possible -- you just need to be creative. Consider these workouts that require minimal space and time but still produce physical benefits.

• Tabata workouts
• Jump rope
• Bodyweight circuit training
• Stair workouts
• HIIT workouts
• Dance workouts
• Resistance band workouts
• Online workouts
• Pilates or yoga

The Role of Chiropractic Care for Those New to Workouts

For those who are new to working out, a chiropractor can play a supportive role in several ways, such as the following.

Assessment and consultation - A chiropractor can assess your current physical condition, including any existing injuries or imbalances. They can provide a thorough examination and consultation to understand your fitness goals, exercise habits, and any concerns or limitations you may have. They are your partner in health from the start.

Education and guidance - Chiropractors can educate you about proper exercise techniques, body mechanics, and injury prevention strategies. They can offer guidance on how to start a workout routine safely and effectively, including recommendations for warm-up exercises, stretching routines, and appropriate intensity levels.

Injury prevention - Chiropractors are trained to identify and address musculoskeletal imbalances and biomechanical issues that may increase the risk of injury during exercise. They can provide recommendations for exercises and modifications to help prevent common workout-related injuries, such as strains, sprains, and overuse injuries.

Treatment and rehabilitation - If you experience pain or discomfort during or after workouts, a chiropractor can provide treatment and rehabilitation to address underlying issues and promote healing. This may include spinal adjustments, soft tissue therapy, therapeutic exercises, and other therapies to improve joint mobility, reduce inflammation, and alleviate pain.

How to Prevent Common Workout Injuries

Preventing common workout injuries is vital for maintaining a safe and effective fitness routine. Some tips to help prevent injuries during exercise include:

• Warming up properly Using proper technique Increasing intensity gradually Listening to your body Staying hydrated Wearing the right footwear for the activity Prioritizing rest and recovery Cross-training to prevent overuse injuries Using the right equipment for the activity Taking time to stretch and cool down

By following these tips and practicing good exercise habits, you can minimize the risk of common workout injuries and enjoy a safe, effective, and rewarding fitness routine.

Your health is important, so staying consistent with your exercise routines should be a priority. Make sure to work with the chiropractors at The Joint to help you find your relief and get back to the gym.

The information, including but not limited to text, graphics, images, and other material contained on this page, is for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of chiropractic care, exercise, and nutrition. It is not intended to provide or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your chiropractor, physician, or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this page.