FOLLOWING A LONG, CHILLY NORTHWEST OHIO WINTER, April’s more clement weather beckons many of us to get back outdoors for some invigorating exercise. However, if you’ve spent the last several months doing little more than “cruising” the couch and binge-watching the latest series on Netflix, it’s very important to start out slowly. Take on too much too soon, and you risk injuring yourself— or, at the very least, getting so sore that you soon lose interest in exercise.
Even though you may have been able to walk five miles a day or golf 18 holes without breaking a sweat at the end of last summer, your body has likely become deconditioned over the winter months. Keep in mind that your muscles have probably lost some range of motion and flexibility, so you’ve got some catching up to do before you’ll be ready to exert at that same level again.
Of course, before resuming exercise or beginning a new regimen, you should also get clearance from the individual who knows your medical history and overall health status better than anyone else—your primary care physician. Getting a doctor’s go-ahead is especially important if it has been a long time since you did any type of strenuous exercise; you have a known medical issue such as high blood pressure, diabetes, or asthma; you’re pregnant or trying to become pregnant; or you recently underwent a medical procedure.
Don’t underestimate the degree of your deconditioning It’s human nature to assume we haven’t lost much ground physically after a period of inactivity, but if you haven’t used certain muscles in a while, they will soon let you know they’re being overworked. It’s best to underestimate what you’re capable of, start out slowly, and build up gradually to a target level of activity. If you usually walk briskly for 45 minutes per session, for example, you should start out walking only ten minutes per session and then add five minutes to your walking time every few days until you’re back to your maximum duration. If you’re a golfer, you don’t have to play all 18 holes. Above all, listen to the messages your body is sending. Exercise should be invigorating, so if you’re experiencing pain or fatigue, you need to slow down!
Add warmup and cool-down periods to your workout If time is at a premium for you, it may be tempting to plunge right into a rigorous exercise regimen, but working cold muscles can cause soreness or injury. A five- to ten-minute warmup before vigorous exercise increases blood flow to the muscles so they perform more efficiently. To get the best results, choose a warmup activity that is related to the more vigorous exercise you plan to do. For instance, if you plan to go for a jog, a warmup that involves brisk walking will help increase blood flow to the muscles you’ll be using in the process.
Then, after you complete your exercise routine, be sure to allow for another five or ten minutes of less-intense activity so your muscles have a chance to cool down before you rest your body completely.
Stretch those muscles—and seek expert advice if necessary The best time to stretch your muscles is when they are warm—that is, right after your warmup period and again before resting after exercise. People often skip post-exercise stretching, but this is actually the stretching stage that improves your flexibility the most.
While stretching, focus primarily on the muscles you’ll be using in your workout or sport. But again, don’t try to do too much too soon. Don’t worry if you can’t touch your toes right off the bat. If you stretch consistently and while your muscles are warm, your flexibility will improve significantly over time.
Proper stretching technique is key to gaining flexibility, as well. If you aren’t sure of the best way to stretch for the particular exercise or sport in which you intend to participate, it’s highly recommended to book some time with a personal trainer for a little professional guidance. The improvement in your flexibility and your exercise performance will be well worth the modest investment and might just help you avoid a painful injury. ✲
