Time to get outdoors

Posted by on Apr 28, 2016 in Blog | 0 comments

This time of year is when the weather starts to get nice, days get longer and

temperatures rise. For many people this is the time of year to get outside and pick

up the exercise whether it is walking, running, biking, team sports or yard work.

Here are a few points to remember before getting started on outdoor activities.

 

1. Be honest with your overall fitness. If you have been on the couch all winter

it will be necessary to start any exercise routine very conservatively. The

10% rule is good to remember here and that is that you do not increase your

overall exercise volume by more than 10% per week. If you are used to

walking a certain time or distance per week do not increase that time or

distance more than 10% per week. An increase of over 10% can lead to

injury as the body has not had time to adapt to the increased stress.

 

2. Assess your core strength. If you have not been doing any core exercises now

is the time to start. A strong core will help minimize risk of injury with all

outdoor activities.

 

3. If you are a weekend warrior spend some time getting in shape prior to the

start of your season. Most weekend warrior injuries occur due to a lack of

fitness in strength, cardio vascular fitness or flexibility and usually a

combination of all three.

 

4. Even yard work can be demanding and requires a level of fitness if you want

to avoid injury. Core strength is again critical here as is flexibility. It is

important as with any exercise to start slowly and not overdo it especially if

the winter has been a sedentary one. Always observe good posture and use

good lifting techniques!

 

5. If there is any doubt about your ability to handle increased outdoor activities

I would recommend a visit with a Physical Therapist or Chiropractor for an

evaluation and any recommendations.

 

It is much better to start out slow and easy and enjoy an entire summer of outdoor

activities and sports than to push it too hard and have to spend the summer injured

or at Performance Plus Rehabilitation getting an injury repaired!

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