With the festive season fast approaching, here are some things to keep in mind to help you survive injury-free and in one piece.
Don’t be a hero in backyard cricket
As you wheel around the bins for Australia’s favourite summer past time, keep in mind that backyard cricket can lead to some not-so-fun injuries. To avoid an emergency time-out, try to avoid over extending on catches that you can’t take and think twice on whether diving for the ball will be a good idea. Instead of jumping the fence when Uncle Matt hits an out, try knocking on the neighbour’s door with an eggnog offering – your knees and feet will thank you. Also, don’t try to impress Nan by fielding at short leg then getting hit in the face by a tennis ball or bat when your skills aren’t up to scratch!
Out of hibernation
Many of us start crawling out of exercise hibernation when the sun starts to shine more and we have more time up our sleeves with the holiday break. You can lose up to 30% of your muscle strength after just TWO weeks of being inactive, so it is important to get back into exercise gradually. Start off with a 30 minute bike ride even though you were riding 1 hour two months ago, squat with 10kg weights before climbing back to the 30kg PB you had.
On the other hand, over-exercising can possibly be detrimental as well. Studies have seen trends between people who exercise an hour every day (over three times the recommended Australian guidelines) have a higher risk of heart disease later in life, possibly from the high demand on the heart. Don’t over-exert and remember, everything in moderation!
Move more sit less
Tis the season to relax from work and mingle with the friends and family, so it can be easy to find yourself perched on a chair for hours on end. Try to change up your position and not sit for too long this holiday season. It’s recommended to get up for a couple of minutes after sitting for 20-30 minutes. Remember that the drive to and from parties, sitting and watching the cricket and then sitting at the table feasting, all adds to the time spent in one spot!
Hangover workouts
Whether it be at the work Christmas party or a festive glass at dinner, alcohol finds its way into our December month. Apart from the obvious balance effects from alcohol (ladies, think twice on those gorgeous high heels when you're planning to have a few), alcohol can have a negative influence on your exercise. Drinking the day before exercising can cause dehydration and a lower quality of performance in your physical activity. The lack in strength and power, ability to focus and inability to make split second decisions all create a high risk of injury scenario. Additionally, don't drink AFTER you injure yourself, even if you might be tempted to. Alcohol being a diuretic will cause an injury to excessively bleed and swell, slowing down the recovery process.
Choose wisely
While running around buying Christmas presents for everyone, try to steer away from gifts that will lead to more a sedentary lifestyle. Especially for the kids, buy presents that will encourage physical activity like a soccer ball or roller skates. This will ultimately lead to healthier lifestyle choices in the long run as well. And instead of a family indoor movie session, dust off the bikes and go for a family ride. Choose the more active option if it’s available this holiday period!
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Author - Mystery Tat - Physiotherapist