Springtime is the perfect season to take your fitness journey outside (as long as your allergies don’t act up!) If you’re looking for ways to have an active and healthy spring, consider the following physical therapist recommended tips.
Warm Up & Stretch
As soon as the weather gets nice, it can be tempting to head out for a run or hop on a bike, but it’s essential not to jump back into your activities and go from zero to 100. A proper warm-up is critical to reducing your risk of injury. To start, take 5-10 minutes for a dynamic warm-up, such as jogging in place, jumping jacks, active stretching, or just a slower form of your typical activity. This will help warm your body up and prime you for exercise with a lower injury risk.
When you are done exercising, you’ll want to be sure to stretch appropriately. We recommend holding stretches for 30 seconds to one minute. Try the hip flexor and piriformis stretch:
Hip Flexor Stretch
The hip flexor stretch is performed by kneeling on one knee with the other leg in front. You should feel a stretch in the front of the kneeling leg.
Piriformis Stretch
The piriformis stretch is performed by sitting and crossing one leg into a figure four, placing the outside of your ankle on the opposite knee. You should then lean forward into the stretch.
These stretches are great for your hips, especially if you spend most of your days sitting at a desk.
Increase Your Heart Rate
It’s important to complete at least five days of cardiovascular exercise each week for a minimum of 30 minutes a day. This helps to raise your heart rate and keep your body healthy while decreasing risk of disease.
If you’ve become accustomed to sitting for long periods without standing or moving around, you’ll need to put the time and effort into getting active to help counteract some of the physical demands of school or your workplace. A few ideas for adding more exercise into your routine this spring include:
- Running
- Biking
- Hiking
Another great way to get moving in the springtime is by joining a sports league and playing on a team.
Stay Safe
While you do want to increase activity levels, you’ll need to be careful not to overload your body at the start of spring, no matter how enticing the weather may be. Most injuries occur at the beginning of a sports season because our bodies are not used to the amount of exercise we are putting it through. This applies to season changes, as well. To optimize your spring and summer workouts, be sure to take some time to allow your body to restore and heal.
No matter the season, our trained physical therapists have the skills and knowledge to help keep you both active and safe throughout your fitness goals. Are you ready to start living life your way? Schedule an appointment with your local SetPT therapist today!
