As we step into 2025, many of us are setting new goals to improve our health and fitness. Whether you’re inspired by the latest Car-Free Sunday at Marina Bay, feeling motivated after climbing Bukit Timah Hill, or simply aiming to keep up with the kids during a day at Sentosa, starting your fitness journey on the right note is key.
Here are five physiotherapy-inspired tips to help you ease into your fitness routine while staying injury-free and motivated — because starting your fitness journey without proper preparation can lead to injuries, and we’d much rather see you at the clinic for performance tips than for recovering from your first 5km run at East Coast Park.
Below are 5 of our physiotherapists' fitness tips!
1. Set SMART Fitness Goals
We Singaporeans love efficiency, whether it’s finding the shortest queue at the hawker centre or getting a good seat on the MRT. Applying the same mindset to your fitness journey can help you stay on track. Use the SMART goal method:
Specific: Instead of saying, “I want to get fit,” define your goals clearly. For example, “I want to complete 10,000 steps daily for a month.”
Measurable: Track your progress, whether it’s through fitness apps or a good old pedometer.
Achievable: Let’s be honest—going from zero workouts to training for a Hyrox race might not be realistic. Start small and build up.
Relevant: Focus on goals that matter to you. Want to join your friends for an evening jog at Gardens by the Bay? Perfect!
Time-bound: Give yourself a deadline to stay accountable.
Our physiotherapists can help fine-tune these goals based on your current fitness level and lifestyle. This way, your fitness journey feels as well-planned as your weekend brunch itinerary.
2. Master the Basics with Proper Form
Imagine lifting weights or doing squats at the gym and suddenly feeling like you’ve pulled something—sound familiar? That’s what happens when form takes a back seat. Proper technique is the foundation of any exercise, much like using the right seasoning is key to making a great bowl of laksa.
Whether you’re doing yoga at the Botanic Gardens or attempting burpees at home, focus on quality over quantity. Common mistakes, like overextending your knees during lunges or rounding your back during deadlifts, can lead to unnecessary strain.
💡 Pro Tip: Record yourself while exercising or book a session with our physiotherapists for a movement analysis. You’ll catch mistakes you might not notice otherwise.
3. Don’t Skip Mobility and Flexibility Training
Most of us are guilty of heading straight for the treadmill or weights without warming up. But just like how you wouldn’t drive on the PIE without first checking your blind spots, it’s important to prepare your body for movement.
Pre-workout: Incorporate dynamic stretches to loosen up stiff joints, especially if you’ve been sitting at a desk all day. Think arm swings or leg kicks.
Post-workout: Use static stretches to cool down and improve flexibility. Your hamstrings will thank you after a long cycling session at Pulau Ubin!
💡 Pro Tip: Explore Pilates or yoga to build flexibility and core strength—both excellent ways to undo the effects of our sedentary lifestyles.
4. Prioritise Recovery (It’s Not Lazy, It’s Smart)
Singaporeans are no strangers to hustle culture, but your fitness journey isn’t the time to adopt a “no pain, no gain” mentality. Recovery is just as important as the workouts themselves. Rest days allow your muscles to repair and grow stronger, while neglecting recovery can lead to injuries or burnout.
Stay hydrated, especially after sweating it out in Singapore’s humidity.
Invest in tools like foam rollers or massage balls to ease sore muscles.
Get enough sleep—yes, even if you’re tempted to binge-watch that latest K-drama.
💡 Pro Tip: If you’ve been feeling tightness or discomfort that doesn’t go away, consult our physiotherapists. Sometimes, a quick manual therapy session can do wonders.
5. Start Slow and Progress Gradually
Ever seen someone go from never running to signing up for a marathon, only to end up limping by the second week? Don’t be that person. Whether you’re picking up swimming at the OCBC Aquatic Centre or starting weights at the gym, ease into it.
The golden rule is to increase your activity level by no more than 10% per week. This gives your body time to adapt and reduces the risk of overuse injuries.
Remember, fitness is a marathon, not a sprint. You don’t need to go full speed ahead like you’re chasing the last plate of chicken rice at a hawker stall.
Bonus Tip: Make Fitness Fun
The best way to stick to your fitness goals is to find activities you enjoy. Whether it’s a brisk walk along the Rail Corridor, a Zumba class with friends, or even a weekend kayak session at MacRitchie Reservoir, choose something that brings you joy. The more fun it is, the less it feels like a chore.
Starting a fitness journey is exciting, but it’s important to do it right. By following these physiotherapists' fitness tips, you’ll not only achieve your goals but also stay injury-free. So, lace up those running shoes, grab a water bottle, and let 2025 be the year you move better, feel stronger, and live healthier!
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