Spring is just around the corner. That’s welcome news to fitness enthusiasts across northeast and central Wisconsin, many of whom have largely been confined to indoor gyms and health and fitness centers through the winter months.
Marianna Sieracki, a Physician Assistant with ThedaCare Orthopedic Care, has advice for those itching to restart their outdoor training sessions.
“Exercising outdoors is great for our physical, mental, and emotional health,” she said. “Fresh air, sunshine, and time in nature are all positive things. But just take it easy, at least to start.”
Easing back into outdoor training, especially for people that have mostly been sedentary all winter, helps minimize the potential for injuries, Sieracki said.
“Whenever we make changes to our exercise routine or activity level, it’s important to start slowly and listen to our bodies,” she said. “We can get so excited about being able to be outdoors that we may accidentally overdo some activities.”
That can lead to injury, so Sieracki encourages those planning to train in the spring weather to pay attention to new aches or pains and increase their activity levels gradually.
“The last thing you want to do is get injured and have to pull back on your exercise plans,” she said. “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 motions and muscle groups.
“Your times and distances may vary as your body acclimates to a different running motion,” she said. “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 the muscles before exercising is important, Sieracki explained.
“Dynamic stretching effectively stimulates blood flow to multiple muscle groups,” she said. “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 invest in quality footwear.
“As we age, our feet change and need support in different areas,” she said. “If we don’t support our feet properly, stresses can transfer up our bodies to various joints, muscles, and even the spine.”
Layer clothing and wear lightweight, moisture-wicking apparel. Choose well-fitting shoes that are appropriate for the activity in question. Also, wear sunscreen, sunglasses, and a hat.
Fuel the Body
Hydration before, during, and after exercise is crucial.
“Hydrate, hydrate, hydrate; we can never stress that enough,” she said. “And, avoid sugary drinks.”
Eating a balanced diet is equally important. Proper 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 said. “Eat a balanced diet that includes fruits, vegetables, whole grains, lean proteins, and healthy fats.”
Avoid processed foods and those high in saturated fats, she added.
Additional Tips for Success
Physical activity is essential, and so is getting adequate rest and letting the muscles recover.
“I say, ‘Move it or lose it,’ a lot to my patients, and resting our muscles is equally important,” Sieracki said. “Give yourself rest days, and vary your exercise activity so you’re working different muscle groups.”
Finally, if looking to establish a new routine, consider finding a pal to help with accountability.
“Last spring, my husband and I started walking together every morning, and it became an important part of our day,” Sieracki said. “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 motivation to stick to a routine.
“You’ve committed to being active, and you’re doing something good for you,” she said. “Applaud yourself for taking this positive step.”
Injury Care
Injury can happen, regardless of precautions. To connect to expert orthopedic care without the need for an appointment, visit ThedaCare Orthopedic Walk-in Care. Located within ThedaCare Medical Center-Orthopedic, Spine and Pain, the service is available Monday through Friday from 7 a.m. to 7 p.m. and weekends from 7 a.m. to 3 p.m.
You can also schedule an appointment with a sports medicine physician online or by calling 920-831-5050.
