With spring just around the corner, it’s time to dust off those walking shoes and unpack those light spring jackets. As the days get longer and we see the sun more and more often, going outside is a great way to get your body moving and get some fresh air. Some of the most common low-impact exercise options are going for walks, light gardening, or playing bocce ball, all of which can be beneficial for the mind and the body. However, the reality for most of us is that during the cold winter months, we haven’t done much exercise; so how can we optimize the beautiful spring weather without injuring ourselves in the process?
Work Your Way Up
Easing your body back into the rhythms of outdoor exercise is an important way to prevent injuries such as strains or sprains. Work your way up to your goals. For instance, if your goal is to go on consistent 45-minute brisk walks by the end of the season, try going for 15-minute walks during week one, 20-minute walks during week two, and 30-minute walks by week three. By the end of the month, you should be able to achieve your goal, without injuring yourself in the process. If you feel as though you need some extra time before you can move onto the next level, listen to your body. Exercise is great for the body, but only if you’re not overexerting or hurting yourself in the process.
Engaging the Correct Muscles
From standing up from a bench at the Minoru Center for Active Living, to bending down to grab a shovel at the Paulik Park Community Garden, engaging the correct muscles can help prevent injuries. However, it can be difficult to know which muscles are required for certain motions, until one of them starts to ache, or even worse, become strained. For example, there are multiple muscle groups from four parts of the body involved from a simple sit-to-stand action. Muscles around your spine, in your gluteus, throughout your abdomen, and down your legs, all activate to lift you from a seated position to a full standing posture. If you unintentionally engage the wrong muscles, it can lead to an injury. Seeing a personal trainer is a wonderful way to keep yourself safe from injury as you begin engaging in more forms of exercise. A trained professional can assess different postures, recommend correct ways to engage your muscles, and give you advice for keeping yourself safe as you begin your springtime exercise journey.
Warm Up & Warm Down
Just as professional athletes have warm up sessions before they compete in matches or sports, we also need to warm up our bodies before beginning to move around. A personal trainer can help build a customized warm-up routine for you to use before your planned exercise. For example, if you are planning on going for a day-long bird watching session with some friends at the Richmond Nature Park, it can be a good idea to speak to a personal trainer to identify some of the muscles being used throughout the day, and how to get ready for this adventure. For example, the personal trainer might ask you to begin by doing some calf raises, arm circles, and bicep curls with 3-lb weights, every other day for a week before your bird watching session. These warm-up exercises can target the muscles you will be using to lift your binoculars, carry a light bag, and walk through different areas of the park. The personal trainer can also give you ways to warm down after your day-long walk around the Richmond Nature Park. For example, they may recommend doing some chin tucks to stretch out the back of the neck, and some calf stretches against a wall to stretch out your tired legs. These stretches can not only help with recovery from your action-packed day, but they can be used every time you go for a brisk walk to help loosen tight muscles.
Diversify Your Exercise
Doing the same activities over and over can lead to aches and pains in overused muscles. For example, consistently digging rows of holes for plants and flowers over the span of a couple weeks can cause significant discomfort in the right wrist, elbow, and shoulder blade, especially if you haven’t gardened since last spring. Although you are exercising by activating your muscles in an intentional way, over exerting these muscles can do more harm than good for your overall health. Diversifying your routine can alleviate the risk of injury by giving different muscle groups a chance to work and rest. For example, alternating between going for a walk down the West Dyke Trail, playing golf at the West Richmond Pitch & Putt Course, and Swimming at the Steveston Public Pool can give different areas of your body a chance to exercise and a chance to rest as other muscles are being used.
At Evolve Therapeutic, we have a variety of practitioners who can get you back into shape so you can make the most of the beautiful springtime weather. Our registered massage therapists and physiotherapists can give you a boost with the healing of any old injuries, while our personal trainer can give you recommendations on how to safely and effectively use different muscles during a variety of exercise activities. Give us a call and let us help you get on the road to safer and healthier living!
