Holidays are a time when we over-indulge in so many things, plenty of parties and food to go around, making it difficult to stay on track with diet and exercise routines. It’s no surprise that after weeks of eating out, staying up late and not getting enough exercise, you might put on a little weight and get out of shape. PCA physiotherapists compiled a few tips to help you get back on track post-holiday season without injuring yourself.

Start slowly

The body naturally deconditions itself after a break from exercise for any period of time. Regardless of the intensity of your previous workout regimes, it takes time to get back into the swing of things. It’s generally a bad idea to push too hard from the start because you stand a greater risk of injury. Therefore, begin with shorter and lighter exercises, increasing time and intensity in small increments when you feel ready.  It’s best to see a PCA physiotherapist first to help guide how you will start and progress your program with your specific goals in mind.

Control your diet

Holidays usually make it more difficult to stick to a healthy diet. Exercise and proper nutrition go hand in hand, so it’s important to fuel your body with the proper nutrients. Also, focus on staying hydrated and always remember to eat or drink something light and nutritious within 10-15 minutes of a workout to refuel your body

Set Goals

Making goals for yourself can help you stay on track as you get back in the habit of working out and eating right. Setting a series of attainable and realistic goals will help keep up your motivation and momentum towards a healthy lifestyle. When you meet a goal, reward yourself with a rest day or fun surprise to avoid overexerting yourself.  PCA physiotherapists can help you decide which goals are challenging but realistic an appropriate for you individually.

Stretch Properly

Stretching, especially when returning from a period of inactivity, is crucial to avoid injury when working out. Just 10 to 15 minutes of stretching pre-workout will help you to avoid injury and maximize your performance by loosening up your muscles, while a quick stretch post-workout will help to lengthen and relax tight muscles.

Listen to Your Body

Before starting a new fitness routine or resuming after a long break, check with your doctor and PCA physiotherapists to be sure you are aware of any personal risk factors. Success in fitness depends upon knowing and respecting your body’s limits. When trying to get back in shape, pay close attention to how your body responds to exercise.  For example, muscle soreness is normal with a new workout but actual pain is not.  If you’re experiencing severe pain with exercises or pain that gets worse after you’ve warmed up or pain that persists for weeks into a new workout, call to book an appointment with any of the PCA physiotherapists to ensure you’re not injuring yourself or causing any damage.


Staying hydrated is key for optimal metabolism and it can actually help to curb your appetite. Water helps flush excess sodium from the body, aids in de-bloating, and also helps to get things moving in our digestive system to relieve constipation. There are just too many health benefits of water to list them all!

Schedule an Appointment

Put an exercise class on your calendar. After time away, you’re sure to have many things vying for your attention: your work, your home, your family and pets. Exercise can help give you the boost of energy you need to charge ahead, plus you’ll sleep better at night. The best way to get into the habit of exercise is to make it a part of your routine. It can also help to join groups of peers that will help hold you accountable for achieving your goals.

PCA welcomes you back from your holidays. Book an appointment with one of the PCA physiotherapists today and take advantage of our wellness programs.

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