A Guide by Remedial Massage Therapist Annette Riberi

In the pursuit of physical fitness and well-being, it is essential to understand the significance of knowing your limits. Annette Riberi, a seasoned remedial massage therapist, sheds light on the crucial factors that should guide your exercise and stretching routines. In this blog post, we will explore the valuable insights she offers to help you make the most of your fitness journey while prioritising safety and self-care.

1. Consider age, injury & strength
   First and foremost, Annette reminds us to factor in our age, any existing injuries, and our current strength levels when exercising. This means being realistic about what our bodies are capable of and not pushing ourselves too hard. Overuse of muscles and other injuries can occur when we don't take these factors into account to ensure a safe and effective workout.
2. Listen to your body
   Annette also emphasises the importance of listening to our bodies. If you feel pain while performing an exercise, stop immediately. Pain is not a sign of progress; it is your body's way of signalling that something is amiss and can lead to further injury if ignored. Instead, focus on exercises that challenge you without causing discomfort. By tuning in to your body's signals, you can maintain a safer and more sustainable exercise routine.
3. Prioritise gentle stretching
   Stretching is an essential part of any exercise routine, but it must be done slowly and without pain. Annette advises that you should never force your body to stretch beyond its limits. Instead, gradually work on improving your flexibility and range of motion over time with consistent exercise and stretching.
4. Avoid comparisons
   One common pitfall in the fitness world is comparing yourself to others. Everyone's body is unique, and their fitness journey is individual. What works for one person may not be suitable for another. Instead of competing with others, focus on your progress and celebrate your achievements, no matter how small they may seem.
5. Consistency and gradual progression
   The key to a successful and sustainable fitness routine is gradual progression. Annette underscores that with consistent exercise and stretching, your stamina, range of motion, and flexibility will improve naturally over time. Don't rush the process – give your body the time it needs to adapt and grow stronger. Small, consistent steps will lead to significant long-term gains.
6. Exercise for your body AND mind
   Exercise not only benefits your body but also has a positive impact on your mind. Annette highlights that physical activity releases endorphins, often referred to as "feel-good" hormones. These endorphins can boost your mood and reduce stress, anxiety, and depression. Remember that your fitness journey is not just about your physical well-being but also about nurturing your mental health.

Most important: practice patience and self-kindness.

Achieving your fitness goals takes time and effort. Along the way, you may encounter setbacks and challenges, but it's essential to maintain a positive attitude and self-compassion. Treat yourself with the same care and respect that you would offer a close friend.

By being realistic about what your body can handle, listening to your body, and avoiding comparisons to others, you can stay safe and make progress over time. Remember, exercise should be a source of joy and self-care, not a cause of injury and stress.