UAE: How to keep your New Year resolution on staying fit an injury-free journey

Top physical medicine and rehabilitation expert offers preventive measures to minimise health risks

Improving fitness and adopting an active lifestyle are among the commonly taken New Year resolutions. However, embracing the habit of exercising and getting into shape isn’t a walk in the park, and does come with the risk of incurring injuries. But don’t fret as a top physical medicine and rehabilitation expert has provided insights into common fitness-related injuries and offered preventive measures to minimise health risks.

“Whether you’re seizing the opportunity to enjoy the cooler weather with an outdoor walk or run, or are committing to indoor gym sessions, keeping up the momentum and ensuring your fitness journey remains injury-free is paramount,” Dr Yuriy Shepelyak, an American board-certified physical medicine and rehabilitation consultant at Mubadala Health Dubai, an M42 company, told the media.

“To prevent strains and sprains, it’s crucial to warm up adequately, engage in stretching exercises, and gradually increase the intensity, rather than jumping to the highest intensity level right away,” Dr Shepelyak, who is also fellowship-trained in regenerative sports and spine medicine, said.

Dr Shepelyak underscored the critical role of warm-up exercises before physical activity.

“Warm-ups prepare the body by increasing blood flow to the muscles, improving muscle elasticity, enhancing flexibility, and mentally preparing individuals for the upcoming workout.”

Muscle cramps, characterised by sudden and involuntary muscle contractions, are frequently triggered by factors such as dehydration, electrolyte imbalance, and fatigue.

“As such, maintaining proper hydration and electrolyte balance is crucial in preventing such occurrences.”

Customising workout routines to align with current physical capabilities is important for injury prevention and long-term progress.

“It’s important to honestly assess your current fitness level, considering factors like strength, flexibility, cardiovascular endurance, and overall health. If in doubt of your capabilities, then seek help from a fitness professional or a healthcare provider because they can provide a more accurate assessment and help you establish realistic goals,” Dr Shepelyak said.

“Taking into account the importance of starting low and going slow, you should begin with exercises that match your current fitness level and gradually increase intensity, duration, and complexity over time. It’s imperative to pay attention to how the body responds to each workout and to adjust the intensity accordingly.”

Dr Shepelyak emphasised the importance of mindfulness, proper exercise technique, and a well-rounded fitness approach that includes both strength and flexibility training.