Well, the cold weather is coming to an end, and it’s time to get ready for spring and summer! This can be a difficult thing to do if you don’t exercise over winter. Getting back into activity can be exciting, but it can also be associated with soreness and high risk of injury. The thing to remember is that by not maintaining activity over winter, you are reversing the benefits of exercise. So don’t expect to go back to where you left off with your exercise program in the fall!
Here are a few tips on how to get back into your activity.
Start Slow — If you have not been exercising at all over the winter, the key is to have at least one rest day in between sessions when you first begin exercise again. This allows your body and muscles time to recover from activity, to prevent ongoing soreness. It also allows your mind to slowly get back into the habit of exercising. Start with an easy, short session of exercise and gradually build up from here. It is generally better to start with lower impact exercises ( e.g. cycling), and gradually move on to higher impact exercise (e.g. running)
Constantly Adapt Your Routine — Start with an easy exercise routine, but remember that in order to improve your fitness, the idea is to increase this over time. After the first two to three weeks, you can start to push yourself a bit. Also remember to vary your exercise routine, this helps to challenge you, and to avoid boredom. Remember it is good to include all aspects of exercise into your routine — flexibility (e.g. stretching), cardiovascular exercise (e.g. walking, running, cycling and swimming) and strength (e.g. weights, squats, push-ups, sit-ups).
Set Goals –— If you have a specific exercise goal in mind, remember that big changes in speed and endurance only occur over a long period of time. So set a larger goal for your fitness, but remember to set smaller goals that will help you to keep on track. Setting a specific goal for every two to three weeks can maintain your motivation; even if it is just that you exercise for a few extra minutes, or run that specific distance just a few seconds faster.
Keep a Workout Journal — Keep a record of your weekly exercise and the goal you have achieved. This can help to maintain motivation, and to keep you on track to your exercise goals. It is always good to look back and see where your fitness levels started, and how far you have come. It can also be a good reminder that you need to vary your exercise routine.
Remember to Stretch — After being inactive, your muscles tend to become tight and weak. Stretching helps to improve your flexibility. It can also help to reduce post- exercise soreness by increasing blood flow to the muscles, therefore helping to heal any micro-tears that may occur when starting new activity. Remember to stretch both sides, even though one side may feel tighter than the other.
Most of all, remember you are much more likely to stick to your exercise routine if it gives you enjoyment and a sense of achievement! Have a clear idea of what you hope to gain from your exercise program — enjoyment, weight loss, or improved fitness. Start slow, which can be frustrating, but remember it’s better than trying to push too much and ending up with an injury, which further hinders your exercise program.
Kimberley Read is a physiotherapist at Spine & Sports Physical Therapy and Massage Therapy, North End, in Vernon.
