Being kind to ourselves

Whether you enjoy a bit of a Zumba boogie or some relaxing Tai Chi it’s important to exercise within your limits and protect yourself. As the intention of both classes is to improve our fitness, not to damage it.

I was reminded of this by my knee. A few weeks into the year and I realised I had an unexpected stiffness in my knee and I went to see a Sports Remedial Masseur, who also attended one of my classes and pointed out to me that I am unintentionally locking out my knees when I’m in the zone of the class, whether Zumba or Tai Chi, despite me always reminding everyone in the classes not to do this. Now that I’ve realised and am intentionally keeping check and correcting I have quickly experienced an improvement.

Everyone’s bodies and health is different, we are all at a different level and ability, and we each have different objectives. Whatever those are for you, you’ll get the best benefits from your exercise in the classes if you recognise and respect your body and your limitations, and work with them and not against them. Good and quick treatment is the best solution if something does crop up.

Throughout classes I’ll give prompts and reminders, as my intention is that you’ll feel better from the class and not pick up an injury. There will always be moments, but hopefully by thinking about your limits and getting in tune with your body then together we’ll minimise the potential for something unintended to happen.

Other things that can help include:

1. The right shoes. A bit like the adage that there’s never the wrong weather only the wrong clothes, getting your shoes right can make a big difference to your ability to exercise well and minimising your chances of unintended injury.
   

   1. For Tai chi the recommendation is soft-soled flat shoes, specific Tai Chi slip-ons or barefoot/socks if you prefer, but do be careful if we have a slippery floor if you are in socks.
      

   2. For Zumba trainers with good cushioning and bounce. You can get specific dance trainers, or trainers for similar sports such as badminton, netball or basketball could be a good choice. Avoid fashion, running and lifting trainers as they won’t offer the right support and cushioning.
      

2. Keep hydrated. If your body is not sufficiently hydrated you are more at risk of picking up an injury. For Zumba in particular it is good to bring a water bottle and take the opportunities in the breaks between tracks, or whenever you need to, take a refreshing glug of water.
   

3. Don’t exercise on empty (and equally don’t exercise straight after a big meal). If your body is down on energy stores it will put more strain on you. And it will be an extra effort for your body if it is still digesting your last meal.
   

4. Warm up first and cool down and stretch after. Don’t stretch first is the new scientific thinking, so we’ll just ease ourselves in and warm up with gentle movement, and then stretch at the end. With Tai Chi the Shibashi Set naturally eases us out. For Zumba I always include a stretch track to close out the session.

So with these thoughts, lets have some great, safe, exercise together, so we can improve our fitness levels and keep ourselves active.