Are you as excited as I am about daylight savings? To me it means warmer weather and longer days to get outside and be active in this beautiful Lake Country that we are so lucky to live in.
Would it be fair to say that a lot of us are guilty of becoming rather inactive over the cold winter period? However, I’m sure over the next few months the urge to dust off the shoes and get back into your walking, running or cycling program will build.
The health benefits of being active for just 30 minutes a day are far too great for us not to dust off those shoes. Did you know that physical inactivity is thought to be responsible for approximately half the world’s chronic illness (Merchant et al, 2007)?
As a physiotherapist, I take pride in my profession’s commitment to encouraging people to be active. However, due to the outdoor playground that Lake Country provides I find people have little trouble being active. Instead I find I have to give advice on how to avoid injuries in order for people to maintain their active lifestyles.
This is the crucial time of year for that advice.
After a period of inactivity through the winter, the tissues that form our muscles and tendons become unaccustomed to the types of strain put on them with walking, running, cycling and even gardening. As a result, we are a little more susceptible to injury.
Therefore, a staged progression back into your sport or activity is one very important consideration.
For example, keep your walk, run or cycle to a leisurely pace for just 20 to 30 minutes and avoid hills initially.
Even if the pace seems too easy I would strongly recommend trying to maintain that level for at least a week, while including rest days in between. You can then gradually alter the terrain by introducing hills over another one to two weeks, followed by another two-week period where you gradually increase your exercise time.
It is important to only progress one aspect of your routine at a time. For example, try not to be tempted to up your pace or introduce more challenging terrain at the same time you increase your workout time.
Stretching is often overlooked and is vital in remaining injury free. Stretching warm muscles feels a lot nicer than stretching cold one’s. Therefore, I would recommend stopping to stretch once you are about five minutes into your workout.
The back and front of your thighs, as well as your calves and bottom muscles are probably the most important muscle groups to stretch in a walk, run or cycle workout.
Cycling can put a significant amount of strain on your lower back, therefore it’s important to incorporate stretches into this area.
Lastly, make sure your equipment fits and works well. For a walker or runner, use supportive footwear that’s designed for your activity and not worn out.
For a cyclist, ensure that your bike is sized and adjusted to keep you in optimal alignment. Most cycle specialty stores will be able to guide you in this if you bring in your bike.
Most importantly, have a wonderful, active and injury-free spring and I will see you outside!