The US national physical activity guidelines recommend 150 minutes of moderate activity or 75 minutes of vigorous activity each week with additional muscle-strengthening exercise for adults and 60 minutes a day for children. It is interesting to think about the way fitness and exercise has been viewed over the course of modern decades. At one point in time, for example, it was widely thought that strapping yourself into a vibrating belt and simply waiting was an effective strategy for shedding extra pounds. And who could forget those rhythmic (and slightly hilarious) movements that were taught to groups during Jazzercise and aerobics classes in the 80s?
Staying active and healthy is so essential to overall wellness, and we know that our clients in New York agree. We also know that it is important to protect your feet and ankles as you participate in whatever trends pop up.
CNN recently reported on the top exercises of 2018 using data collected from the Worldwide Survey of Fitness Trends. If you participate in any of them, here are a few ways you can protect your foot and ankle health.
High-intensity interval training ranks as the number one pick. This method involves high-intensity movements followed by short periods of rest with the cycle repeated consistently. Since this activity includes a lot of running, jumping, and quick movements, it’s important that you are careful to avoid sprains and tears.
Whether you are participating in dancing, indoor cycling, ab workouts, Pilates or another class, group exercise sessions are a great way to stay motivated and make friends while working out and getting fit. It’s important to keep in mind, however, that everyone enters these classes at different levels. Sometimes, individuals feel a need to keep up with the peers in their class, even if that means pushing through pain to stay at the same pace. If you feel your ankles or feet start to hurt, don’t be afraid to take a break or sit out and be properly evaluated. One of the worst things you can do is be active on an injury and make it worse or harder to repair down the line.
Strength and weight training
Both strength training and weight training ranked high on the list, as well. When this type of technique is applied, it can prove helpful in building muscle, but it can also place a lot of pressure on your feet and ankles. It’s important that you stretch thoroughly when you lift weights or use your body for resistance training. Proper technique is also essential for avoiding injuries. If you have questions about how you should place your legs and feet, a certified trainer or gym specialist can assist you.
Yoga also remained in the top 10. This technique involves a lot of twisting and coordination, and it’s important that you offer your body, especially your ankles, stability as you practice it. If you are new to yoga, don’t feel pressured to go for advanced poses from the start. Instead, try a modified version or look for classes that offer an introduction to the practice.