Geese flying overhead, robins singing, tulips and daffodils poking through the topsoil. We’re all looking forward to warmer days and more daylight. Those changes will likely trigger many of us to begin engaging in more outdoor activities.
“Exercising outdoors is great for our physical, mental, and emotional health,” says Marianna Sieracki, a Physician Assistant with ThedaCare Orthopedic Care. “Fresh air, sunshine, and time in nature are all positive things.”
Easing In
If you’re plotting your return to outdoor exercise after a sedentary winter, make sure to pace yourself.
“Whenever we make changes to our exercise routine or activity level, it’s important to start slowly and listen to our bodies,” Sieracki says. “We can get so excited about being able to be outdoors that we may accidentally overdo some activities.”
Pay attention to any new aches or pains, and ramp up your activity level gradually. The last thing you want to do is get injured and have to pull back on your exercise plans, she says.
Even if you stayed active with indoor activities in the winter, you may need to adjust. For example, running outdoors versus on a treadmill uses different sets of motions and muscle groups.
“Your times and distances may vary as your body acclimates to a different running motion,” Sieracki says. “Even walking outdoors results in a different stride than walking on a treadmill. Recognize that your muscles may react differently while exercising outdoors, and adjust your activity level.”
Proper Preparation
Warming up our muscles before exercising is always important.
“Dynamic stretching effectively stimulates blood flow to multiple muscle groups,” Sieracki says. “That will reduce the risk of muscle tears and strains.”
Examples of dynamic stretches include jumping jacks, toe touches, and walking lunges. After exercising, take time to stretch and cool down.
It’s also important to wear appropriate clothing and footwear. Layer clothing and wear lightweight, moisture-wicking apparel that offers you free range of motion. Choose well-fitting shoes that are appropriate for the activity you’re engaging in. It’s worth investing in good footwear.
“As we age, our feet change and need support in different areas,” Sieracki says. “If we don’t support our feet properly, stresses can transfer up our bodies to various joints, muscles, and even the spine.”
Protect your skin and eyes as well. Wear sunscreen, sunglasses, and a hat.
Fuel Your Body
Hydration before, during, and after exercise is crucial.
“Hydrate, hydrate, hydrate; we can never stress that enough,” Sieracki says. “But, avoid sugary drinks.”
Eating a balanced diet is equally important. Good nourishment is vital for good health.
“It’s not about counting calories but more so being aware of what nutrients your body needs to be healthy,” Sieracki says.
Stick to eating more greens, fruits and vegetables, lean proteins, and whole grains to keep your muscles and bones strong. Avoid processed foods and those high in saturated fats. If you’re using supplements of any kind, read the ingredients and know what you’re consuming. And watch out for added caffeine, Sieracki recommends.
Additional Tips for Success
Physical activity is essential, but so is getting adequate rest and letting your muscles recover.
“I say, ‘Move it or lose it,’ a lot to my patients, but resting our muscles is equally important,” Sieracki says. “Give yourself rest days, and vary your exercise activity so you’re working different muscle groups.”
Finally, if you’re trying to establish a new routine, consider finding an exercise buddy to help keep you accountable.
“Last spring, my husband and I started walking together every morning, and it became an important part of our day,” Sieracki says. “It wasn’t a chore to get up earlier to have that experience together. It was good for us physically and emotionally. I’m looking forward to doing that again this spring.”
Having someone to share in that time can be good motivation to stick to a routine. But don’t be hard on yourself if you skip a day occasionally, she adds. You’ve committed to being active, and you’re doing something good for you. Applaud yourself for taking this positive step.
If you do find yourself injured, ThedaCare Orthopedic Care is here for you. Learn about all your care options.
