It's time to shake off the lethargy of winter and step outdoors in the crisp spring to get our bodies back in shape. For many, springtime is the best time of the year because of the beautiful, balmy weather in which one naturally enjoys physical activity. Let us take a look at how you can best get back do you exercise program that you had probably put on the back burner in the cold season.
Even if you can implement a few of the ideas mentioned here, you'll be able to achieve your health and fitness objectives. Read on, and then step outside to explore your limits.
- Cycling - Cycling is a great way to explore and enjoy the outdoors in sunny spring weather. You can cycle alone or with friends. You can chart out paths and roots that challenge you. Cycling works the legs and is a good cardiovascular exercise. It is also far more forgiving on the joints as compared to lifting weights. A short bicycle ride may suffice to meet your calorie burning objectives for the day.
- Walking - Walking is an excellent low impact, calorie burning activity that yields results for all ages. Walking or hiking have excellent therapeutic value; and offer an opportunity for you to take in the sights and sounds that are so unique the spring season. Walking in the hills strengthens legs and provides excellent cardiovascular benefits. A walk in the open is a great way to set your thoughts right for the day. Or, if you choose to take a walk in the park in the evening then it's one way to let go of the stresses of the day and recharge your batteries for a new day
- Picnic - Get into the spirit of things and awaken your senses to the beauty of spring with a family picnic. If you've been procrastinating about getting started on an exercise routine in the springtime, a day out with the family will make you appreciate all the goodness that you're missing. Consider walking to the best picnic spot close by, pack a nutritious lunch, maybe a game or two, and then just unwind with friends and family.
- Gardening - Maintaining a garden is good for both body and soul. It is a physically demanding activity where you have to prune, cut, fertilize, and water the plants. You will have to get down on your haunches, turn, twist, squat, walk, lean, pull, push, and lift weights. Moreover, your organic garden will yield greens and vegetables that are healthy and nutritious. Getting started with a kitchen garden in spring will ensure a bumper harvest in fall.
- Team up with friends - Enlisting a friend to join you for your morning or evening exercises is a great way to stay motivated and on schedule. Whether you pick up your friend from his house or he arrives to give you a lift to the gym, having someone by your side to encourage you and compete with you is a wonderful way to achieve health goals. When you know that you are also responsible for your friend’s time along with your own, you will ramp up your commitment levels and find it easier to get out of bed every morning. For pet parents, taking the dog out for a walk is also a good way to get into a routine.
- Make an effort – There’s no alternative to making an honest effort. You cannot wish away the calories and the stiff achy joints. You have to put in effort, and this involves taking it slow and steady, beginning gently, and then increasing the volume and intensity of the workout. But it all begins with getting out of bed or letting go of the tablet or smartphone. When it comes to exercise and working out, for most of us tomorrow never comes. Therefore, when the alarm rings don't hit the snooze button, instead will yourself to get out of bed and get out of the door.
- Mix it up - Listen to your body and respect its signals. Slow down the pace if you think you're overdoing it. Often, altering a routine is just the motivation to take your intensity to the next level. Changing your exercise routine also lets you target the muscles, tendons, and joints efficaciously. By adding variety do your workout routine, you minimize the risk of boredom and also repetitive stress injury. Yoga, boxing, swimming, and Pilates are just some of the things that you can add to your routine.
- Music - Music is an excellent accompaniment to any exercise routine. You can jog to music, you can lift weights to music, you can do calisthenics to music, and you can wind down and relax to music. Your favorite songs can help you crank out that extra repetition and do one set more so that you can overcome and annoying plateau that invariably appears in everyone’s exercise routines.
How to Prevent Injuries Working Out During Springtime?
Even if you're a young man, you cannot hope to go from being a couch potato to achieving your best times in your very first effort at working out after a long winter break. As spring approaches, your enthusiasm to hit the gym will resurface; however, you must aim for a balance between enthusiasm and ability because the latter may have waned over the cold winter months. An overenergetic approach to health and fitness during the spring months leads to pulled muscles, strained calves, and painful joints.
Note that there is no alternative to a slow and steady approach to regaining form and fitness. Pandering to ego is a surefire way to get injured. Sure, there's no gain without pain but you must allow your body to get used to intense effort.
If you have been operated for an injury or hernia, then obtain medical advice before embarking upon an exercise program in the spring season. Your doctor can give you a clean bill of health and okay exercises that will help you regain fitness with minimum risk of injury. The best way to ease yourself into an exercise routine is to start by taking walks, stretching, or jogging. You can then move on to light weights and progressively more strenuous cardiovascular workouts. Once you feel that you can run and sprint then, if you want, you can move on to tennis, golf, or soccer.
Condition your body in terms of endurance and flexibility before attempting difficult exercises.
Spring Activities for Seniors
Elderly citizens who stay active give themselves a better chance at staying healthy as compared to the student counterparts. Regular exercise acts as a preventative measure against heart disease, diabetes, and certain malignancies. Prevention is better than cure; this adage acquires greater weightage as you age. By staying mobile and flexible you give yourself the best opportunity to operate independently without having to spend on caregivers or needing to shift to an assisted living facility. Springtime presents elderly citizens with an opportunity to get the blood flowing and the muscles limber.
Physical activity mitigates arthritis pain and reduces dependence on medication. a springtime exercise routine for the elderly should incorporate movements for cardio, flexibility, strength, and balance.
Swimming is an excellent exercise Aussie news. Swimming outdoors in the winter season is not feasible because the water is too cold frozen. However, warm days during springtime our ideal for a swim. Swimming is easier on the joints and the resistance provided by water gives muscles and excellent workout.
Forward crawl, backstroke, butterfly, and breaststroke are different movements targeting large muscle groups; you should enjoy these to the extent you can.
- Water Aerobics
Water aerobics or another low impact cardiovascular and muscle workout. It's an opportunity for non swimmers to get into water and enjoy because the movements are performed in shallow water.
Water aerobics exercises include walking or jogging in the pool, stretching, hand pushups. It is possible to avail water aerobics classes for seniors at discounted rates or even free.
Yoga is one of the most beneficial forms of exercises for all; the different postures practiced in yoga help seniors maintain flexibility, a strong core, and organ health. Yoga classes are available for beginners, intermediate practitioners, and experts. Trained yoga teachers ensure that seniors are eased into the yoga postures and are taught those postures that are most beneficial for them.
- Tai Chi
The slow and fluid movements of Tai Chi with a focus on gentle and deep breathing help you attain a state of calmness. This is a low-impact exercise beneficial in improving balance, flexibility, and strength. It's a good choice for seniors with back, hip, knee, or ankle pain. You don't need any special equipment to practice Tai chi and you can execute the movements anytime and anywhere.
- Low-Impact Sports
Simple physical activity performed at home or in the backyard may suffice to give you your daily dose of exertion during springtime. Horseshoes, badminton, cricket, and croquet offer enjoyment and a workout.
There's no dearth of things to do during this spring season. Establish a routine and stay with it. Visit the park for some calisthenics and stretching. A round of golf, a game of soccer, or any strenuous activity will give your body the workout it needs. If you live close to the sea, then swimming and surfing are definite possibilities. Spending time in the sun during spring gives your body valuable vitamin D. Give your smartphone some rest and get in touch with your friends for in-person engagements. Make full use of the gentle spring weather while it lasts.