The weather is supposed to be beautiful after this crazy blizzard, so you need to go outside! You are thinking of taking out your bike, your running shoes or your dog and you’re going outdoors for a long time. It will be close to 60 degrees in the beginning of February and you think, “I’m going to go as long as I can!” But is that really the smart thing to do? Well, if you do it the right way you will be ok and spare your muscles from stiffening soreness and pain, and you can do it by following these simple steps:
1. Don’t go all out. If you haven’t done a workout in a while, keep it easy. It is best to enjoy the outdoors without having to pay with soreness or pain the next few days.
2. Hydrate. Fluid in your system will make it easier to move around and give your working muscles the much needed nutrients and oxygen during this special treat in the middle of winter.
3. Stretch. A dynamic warm-up (5-10 minutes of easy cardiovascular activity followed by a few stretches or movements that last 3 – 5 seconds with 10 to 20 repetitions) before you start your workout will get the blood flowing. Finish your exercise with a cool down to decelerate your heart rate and replenish your oxygen. Slow down your pace for a few minutes and finish off with static stretches (20 to 30 second long stretches of 2 to 3 repetitions each) to help dissipate any of the tightness resulting from your workout.
4. Breathe. Take deep breaths filling your belly and keeping your shoulders relaxed. Imagine all the tension building up inside your lungs and then exhale it all away. Think about how lucky you are to be able to enjoy this crazy weather and be thankful for this moment to yourself, even if it is just for 10 minutes.
If you want more information about how to stay healthy and injury-free call us at 609-436-0366 or follow us here or on Twitter @DrGiannaPT.