Happy Spring! The temperature is rising, the snow is gone, and the number of layers of clothing is shrinking. Bathing suit season is just around the corner. If you’ve been keeping your couch warm all winter, it’s time to move off your seat and get back on your feet!
These 5 tips will help ease the transition from your couch to back in motion.
- Dress the part. Wearing comfortable shoes or sneakers when heading outdoors will not only make your feet happier, but you’ll be more likely to turn that 5 minute stroll into a 20 minute brisk walk. Making this simple move might even lead to taking that parking space that’s a little further from the store, and getting a few extra steps in.
- Start Slowly. It’s been a long winter! Attempting to get right back to your pre-winter activities could be challenging, if not dangerous.
Be sure to warm up:
- Static and active stretching for your full body is very important, especially when preparing for full body exercises, or activities that require you to do complicated or multi-directional movements, such as strength training, running, swimming, or yoga.
Then build your endurance:
- Balance your schedule with harder activity days, lower activity days, and days of rest. If you used to run five miles a day, plan on starting with one mile at first and gradually build it back up.
- Embrace the Outdoors. You don’t need to have a gym membership to stay active. Walking, hiking, sightseeing, golfing, swimming, fishing, gardening, biking, jogging, tennis, and volleyball are all perfect activities to get you back in motion. Add to that the convenience of taking your pets and your children with you, and you’ve got a winning combination!
- Stay hydrated. Before doing any kind of exercise, always have your bottle of water with you. Drinking water replaces the body fluid lost through sweating. Water also keeps your blood pressure from rising, which helps regulate body temperature. If you’re working out on a particularly hot and humid day, it’s even more critical to hydrate. According to the American Council on Exercise, every time you lose a liter of fluid through sweat, your heart rate increases by eight beats per minute.
- Vitamin D is Key. The sun is a primary source of Vitamin D, which is needed for bone growth and remodeling, osteoporosis prevention, cell growth, neuromuscular and immune function, and inflammation reduction. Many people are Vitamin D deficient don’t even know it. Walking or working out outdoors will not only help keep you fit and healthy, but will boost your Vitamin D levels.
Vincent Ferrara, JR., DPT, USAW, TPI CGG- 1
Clinical Director- Port Jefferson Station (Route 347)