Time to get Outdoors
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!