Have you started the new year off right? Ahnew you is right around the corner! Spring is here, the weather is gorgeous – are you ready to do the physical activities you enjoy most and get your mind and body ready for action?
Now‘s the time to get moving!
Movement is golden for many reasons… Movement keeps our joints limber, it keeps our muscles flexible and strong. When we are flexible and strong we are better able to accomplish the activities that we enjoy doing… Such as hiking, biking, walking, dancing, golfing, and playing with our friends, partners, children and grandchildren!
Below are some tips for starting and sticking with a physical activity program:
1) Find an activity you enjoy! Do you prefer walking or running or yoga? Being indoors or outdoors?
2) Ask a friend or family member to join you. Another person or a group keeps you accountable!
3) Identify the best time of day to work out. Are you a morning or afternoon or evening person? When is your energy the best? Set aside 30 minutes daily to be active!
4) Start easy and gradually increase your activity intensity (level of difficulty) and duration. How much activity is good for you? You should be able to talk and perform your activity with moderate effort.
5) Warm up and cool down to prepare your muscles for activity – don’t stretch “cold” muscles. A gentle aerobic activity such as easy walking or cycling are good starters.
6) Strength training at least 2-3 days a week. Research studies support an increase in strength with regular training individualized to you. How much is ideal? Complete 10 to 20 repetitions with good form. Increase by 5-10% per week without pain.You may feel a little soreness the next day or two – termed delayed muscle onset of soreness.
7) Flexibility 5 days a week. Stretch each major muscle group after a 5-10 minute warm up (walking or cycling) and hold 30 seconds x 3 reps. Stretch until you feel a gentle muscle pull and gradually increase each time.
8) Balance training 5 days a week. Stand with feet apart near a countertop and chair behind you for safety; hold position for a total of 30 seconds. Repeat 3 to 5 times. Next narrow your stance. Hold. Attempt to close your eyes for 3 to 5 seconds holding countertop and near chair for safety. Do this activity near a mirror to focus on good posture.
9) Aerobics most days of the week. Walking, cycling, swimming, dancing, or running are all great aerobic activities. ACSM recommends a cumulative of 30 to 60 minutes of aerobic activity throughout the day in total. Moderate activity level where you can walk and talk is best.
For more information on a Discover Visit to get a “Spring Tune Up” contact us today at AHNew Physical Therapy Health and Wellness. A healthy lifestyle for all ages!
Enjoy your Spring!