How to get fit in 2025 without injuring yourself – from a Physiotherapist.

The start of a new year is a time when many of us set out to make meaningful, positive changes for our health and lifestyle. Getting in shape or improving your fitness is a popular one. Which you only have to walk into a gym on January 2nd to prove that.

It's also a few weeks away from the time in the rehab industry where we'll see a spike in what we call atraumatic injuries - injuries where there wasn't really one episode, event or mechanism that suddenly did you in, but your (insert body part) now really hurts!

If you're new, or returning to exercise here are our top tips as a physiotherapist on how to make sure this new pursuit doesn't end up sidelining you.

1) Aim for consistency - before worrying about what you're doing, what weight you're at, or how quickly you're progressing, focus on building your routine. The goal is to build a habit first and foremost. You can worry about the details later and tweak them as you go.

2) Build capacity - the most common thread in atraumatic injuries is 'too much, too soon, too often.' The right balance of load (exercise) and recovery is key!

If you're not sure how to navigate that - getting some professional help may be of value.

3) Start with confidence - if you're terrified of swimming don't start in the pool. If you hate running, don't start at the treadmill. Studies consistently show that we're more likely to continue with something the more we like it and if we're confident doing it. Once you establish your comfort zone and build some confidence then branch out and try something new.

4) Start with the end in mind - if you want to build strength you must at some point do strengthening exercises. If you want to run a marathon at some point you have to run. It's ok to build slowly, but specificity matters when it comes to reaching your goals.

If you’re ready to crush your 2025 fitness goals without fear of injury, or you have some nagging injuires and pain that you know need to be dealt with, we can help! Book your personalized assessment with one of our expert physios at Fulcrum Physiotherapy today, and take the first step towards a stronger, healthier, pain-free you!