Y’all, spring is HERE! This means sunshine, beautiful weather, and outdoor activities! Whether you plan on exercising outdoors, playing games with the family, or maintaining the yard, please don’t forget to warm up first. Warming up helps get your body ready to move and helps reduce the likelihood of suffering an injury.
Don’t forget these few tips about exercising outdoors! Avoid exercising in the hottest part of the day and start exercising now, so you’ll be better adjusted to the heat before summer gets here. Hats and sunscreen are a must! Also, be sure to bring water to stay adequately hydrated. If you are concerned about altering your exercise routine, be sure and speak to your doctor.
Warming up your body immediately before exercising helps you get the most out of an exercise routine, not to mention helping you prevent injuries. Try to warm up for at least 5 minutes before starting to exercise. You can know that you have completed a good warm up when you’ve started to sweat, have used most of your large muscle groups, and you’ve performed dynamic movements similar to what you will perform in your exercise routine. Starting to sweat means that you have increased your body temperature and your muscles and joints are ready to go!
So, what might a warmup look like?
Before exercising, try a five-minute walk or bike ride!
Or you could try this routine. Make sure you have something sturdy nearby to hold onto for balance and try to maintain your good posture while warming up!
- Walk in place for 30 seconds.
- Walk a little forward and backwards for 30 seconds.
- Step side to side for 30 seconds.
- March with high knees for 30 seconds.
- Kick your foot up behind you (be sure and keep your knee pointing to the ground!) Alternate legs for 30 seconds.
- Hold onto something for balance, shift your weight onto one foot, and lift the other. Roll the lifted foot around in a circle 10 times one direction then the other. Repeat on other foot. This exercise also works well seated!
- Keep your feet planted on the ground and your hips facing forward, then twist your torso side to side 10 times.
- Pull your hands back behind you, then swing your arms forward and give yourself a hug. Repeat 10 times.
- Let your arms hang down by your sides, then swing one up and over your head. Alternate your arms and windmill them for 30 seconds.
- Turn your head side to side, as far as is comfortable, while keeping your back straight and your chest facing forward. Repeat 10 times in each direction.
- Try this warm up before exercising or completing strenuous activities or use it as your break during long, stationary activities. Personally, I add these exercises into my weekend yard work, as a way to keep limber while weeding my flower beds! Now it’s your turn! Be sure and comment your favorite warmup exercises!