The holidays are over, and instead of holiday sales and gift ideas, our inboxes and social media feeds are now filled with pitches on how to lose weight, get fit, and invest in apps, gym memberships, expensive equipment, or 30-day challenges.
This is not one of those pitches. In fact, I’m here to propose that you skip the hype.
In 2023, consumers spent a staggering $1.8 trillion on wellness and fitness—from wearables and collagen supplements to gym memberships and home fitness equipment. While the focus on health is commendable, these quick-fix trends can often lead to burnout, injury, or disappointment. At Indigo Physiotherapy, we believe in a more sustainable, balanced approach to building wellness—one that saves your wallet and prioritizes long-term health.
Why New Year’s Resolutions Often Fail
When making New Year’s resolutions, many people go from zero to sixty—setting overly ambitious goals and diving headfirst into intense exercise or diet plans. This approach often backfires because it skips the essential step of building a strong foundation.
Health and wellness are not sprints; they’re marathons. Trying to overhaul your routine overnight can lead to injury, fatigue, or burnout. Add extreme calorie deficits to the mix, and the result is often unsustainable routines that leave people giving up altogether.
Instead, focus on small, achievable steps that build consistency over time.
A Sustainable Approach to Fitness
If your goal is to become more active and feel better in your body, start slow. Increased activity can improve sleep, balance hormones, regulate blood sugar, and boost mental health. And here’s the good news: you don’t need fancy equipment to start your journey.
A yoga mat, resistance bands, hand weights, and a good pair of sneakers are all you need to begin. Start with cardiovascular activity that raises your heart rate for at least 20 minutes a few times a week. Gradually increase your activity by 10–15% weekly to allow your body to adjust.
On alternating days, incorporate bodyweight exercises or light strength training. Low-impact activities like yoga, mat Pilates, or walking are excellent for beginners and those returning to fitness postpartum or during other life transitions. Remember, it typically takes 6–8 weeks for your body to adapt, building muscle strength, improving blood flow, and enhancing posture.
Injury Prevention Starts with Foundational Strength
Jumping straight into intense exercise often causes the body to prioritize larger, global muscles over stabilizing, intrinsic muscles. This imbalance can lead to repetitive strain injuries, sprains, and burnout.
Building intrinsic strength—starting with muscles like the pelvic floor, transverse abdominis, and deep hip stabilizers—creates a solid foundation for more intense workouts later. This is why Pilates and yoga are excellent starting points, pairing core strength with gentle cardiovascular movement. Read more about how to protect your pelvic floor while exercising.
How Indigo Physiotherapy Can Help
At Indigo Physiotherapy, we offer personalized evaluations to help you achieve your fitness and wellness goals safely and effectively. Physical therapists specialize in recruiting and strengthening small stabilizing muscles, then educating you on how to progress. During an initial consultation, our skilled practitioners assess:
- Your life stage (e.g., postpartum, perimenopause)
- Medical history
- Current and past fitness routines
- Short-term and long-term goals
We then design a customized home exercise program that aligns with your unique needs and goals. This foundation prevents injuries, addresses muscle imbalances, and sets you up for long-term success—whether you aim to run a half marathon, start heavy lifting, or simply feel more comfortable in your body.
Let’s Build Strength Together
Your wellness journey doesn’t have to involve fad challenges or costly equipment. Instead, focus on building sustainable habits and a strong foundation. At Indigo Physiotherapy, we’re here to guide you every step of the way, helping you feel good while achieving your fitness goals safely and confidently.
Ready to get started? Book your evaluation with us today and take the first step toward a healthier, stronger you. Read more about how to find the best pelvic floor therapist for your needs.
