The start of a new year is when many of us make promises to ourselves to exercise more or learn healthier lifestyle habits. Sometimes, that means trying our hand at a new activity, sport or hobby when previous New Year’s resolutions didn’t stick.

While the excitement of learning a new sport or gaining skill in an activity you’ve never done before is potentially rewarding, it’s important to know how to approach the new activity to avoid hurting yourself. Injuries can lead to not only physical harm, but they can also trigger a negative emotional and/or mental health response — especially as you begin to gain traction and develop in the sport.

We sat down with Nate Roark, physical therapist at Memorial Regional Health, who offered some tips and advice on how you can prevent injuries while you tackle your physical health goals in 2022.

So, grab your yoga mat, invest in those running shoes or get your swimming goggles ready for some laps in the pool!

Q: What are a few injury prevention tips you have for people who haven’t previously been active?

Roark: It’s always a good idea to talk with your primary care physician (PCP) before starting any exercise regimen. Once you’ve been cleared, a good rule of thumb is to start low and slow.

Many people jump into exercises doing way too much, way too fast. This can cause extreme soreness and also increase their risk for injury. It also leads to burnout because they feel like they aren’t making progress.

If you have any questions about how to safely perform exercises, I recommend reaching out to a trained professional.

Q: How common is it for people to get hurt after starting a new hobby or activity?

Roark: It’s extremely common. As the body learns to adapt to a new routine, whether it be an activity such as hiking, jogging, weightlifting or something more intense, the chance for injury is higher.

Two of the most common injuries we see at MRH are ankle sprains and acute low back pain.

According to this article, epidemiological studies in sports show that the rate of injury in athletes varies from 10% to 65%. According to the National Safety Council (NSC), in 2020, bicycling accounted for about 426,000 injuries — the most of any category of sports and recreation. Exercise, with or without equipment, followed with about 378,000 injuries, while ATV, moped and minibike use had a recorded 230,000 injuries. View the full report here.

Q: If someone does get hurt during sport or exercise, how do you as a PT work with them to get them back to activity?

Roark: First, our physical therapists try to isolate the root of the problem. Once we know the patient’s pain point, we develop a customized program that patients adhere to both in our clinic and at home.

Our goal is to help ease the patient safely back into their activity while also showing them how to reduce their chances of injuring themselves again.

Learn more about how you can bounce back from an injury in this Living Well article.

Q: What is your advice for those who are intimidated to try something new, or those who are motivated to continue their sport/exercise journey in the new year?

Roark: One of the best ways I’ve found to stick to new activities is to go with a friend, family member or a work buddy. Adding variety to your exercise routine reduces complacency and keeps things fresh.

Q: What else would you like to add about physical therapy services at MRH?

Roark: We have a wonderful PT crew here at MRH and we support our patients physically and emotionally in overcoming their injuries, whether they are experiencing frequent headaches or recently suffered an ankle sprain.

We work closely with our colleagues in other departments as well — such as physicians, surgeons, nurse practitioners, physician assistants, occupational and speech therapists — to provide the best care for our patients.

Exercise/activity suggestions

2021 stats show that nearly 50% of people made a New Year’s resolution to participate in more exercise or to improve their fitness; 48% said they wanted to lose weight; and 14% said they wanted to pick up a new hobby.

If there is a new physical activity or sport that sparks your interest, research what getting into that activity looks like. Will you need to hire a coach or personal trainer, or is it something you can try on your own accord?

Five of the best exercises you can incorporate into your routine, according to Harvard Health, include:

1. Swimming
2. Tai chi
3. Strength training
4. Walking
5. Kegel exercises

If you want to try to spend more time exercising outside this year, activities you have easy access to in Northwest Colorado include:

• Walking, jogging or running
• Hiking and trail running
• Road and mountain biking
• Skiing (downhill and cross-country), snowboarding and snowshoeing
• Kayaking, canoeing and rafting
• Rock climbing
• Skating
• Team sports (golf, tennis, volleyball, etc.)
• Yoga

Any movement is better than no movement— here’s to a healthy and happy 2022!