Health Tip of the Month
’Tis the season for outdoor exercise
Now is the time to start getting outside to exercise – but don’t take on too much too soon.
Geoff Fabry, physical therapist and supervisor of Outpatient Rehabilitation at the Backus Outpatient Care Center off Interstate 395 in Norwich, says not to expect to pick up where you left off if you haven’t been active throughout the winter.
"Start off slowly and build up your endurance. Don’t expect to be able to walk five miles your first day out," he said. "Make sure you stretch before and after activities as well, to increase your flexibility."
If you have a weekend of hiking or biking planned, get out ahead of time to get yourself into shape. Start with shorter walks or rides that aren’t as strenuous.
Make sure your equipment is ready, too – whether you need new footwear or safety equipment for biking, hiking or rollerblading. Dress in layers, so if the weather changes, you can peel off a layer of clothing.
"Do something you enjoy, and you are more likely to keep it up and do it regularly, whether it be gardening, walking, hiking or biking," Mr. Fabry said.
If you are gardening or doing yard work, be careful about heavy lifting. Lift properly, by squatting and using leg muscles rather than your back. And rather than carrying one heavy load, or filling up the wheelbarrow, break it into multiple small loads so as not to strain yourself.
In addition
-
Don’t forget your sun block. Even if the temperatures are still cool, the sun can be strong.
-
Stay hydrated. Have water with you to drink while exercising.
-
If you have health concerns, contact your doctor before starting an exercise regimen.