With the return of Spring to free us from the freezing conditions of the Polar Vortex, now is the best time to kickstart your fitness routine.
Here’s how to do it safely and effectively with minimal risk of injury:
Create a Well-Balanced Program: According to the Department of Health and Human Services, you need to get at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise in a week as well as perform strengthening exercises for all major muscle groups at least twice a week.
Start Slow: Start with a 10 to 15-minute walk and a few simple bodyweight exercises at the beginning of Spring. As your fitness level improves, you can start increasing the walk time by 5-minute increments and adding more exercises.
Warm-Up: After a few days or weeks of regular walking and calisthenics, your body may be ready for more intense activity such as jogging, cycling, weight training or participating in a sport you enjoy. The important thing here would be to always warm up with light activity to protect your muscles & joints from injury.
Mix-Up Your Routine: Cross-training (trying different activities or sports) are a great way to prevent boredom from setting in and more importantly it will help prevent ligament or tendon injury from repeated use of a specific muscle or joint.
Perform Slow Stretches: Cool down after your exercise routine by performing slow stretches without bouncing movements. This helps you relax, improves blood flow to the area, and helps you recover faster.
If you have not been very active in the winter season, it is good idea to have a medical checkup. Once you have been given a clean bill of health, you are free to spring back into your exercise routine.
Dr. Ronak Patel is a Board-Certified Orthopedic Surgeon offering a full range of care for all problems of the knee and shoulder with a special interest in complex knee disorders. Book your appointment with Dr. Patel today