Originally published in June 2017
Ah, the summer. It’s warm, breezy and long sunny days can help you find the time to start an outdoors exercise program. It’s amazing how being outside, with the fresh air, can help inspire you to exercise.
Whenever starting a new exercise program, there are many things to think about. The first step is to go outside and just get moving. The summer is the perfect time to start a fitness program but there are a few things you should remember:
1) Check first with your physical therapist. You may be ready to start right away, but you may need some additional physical therapy first. Work with your physical therapist to determine if you are ready to do the type of exercise you want to do.
2) Start slow and build up. I have never been to Rome, but they tell me it was not built in a day! Work within your limitations and always make sure that the first few times you go out, you go slow and work within your abilities. Don’t over do it. That is the easiest way to fail your exercise program before you even get started.
3) Warm up. It’s always a great idea to do some stretching before you start your routine. Slow and easy movements, holding each for 10-15 seconds, is a great way to help you loosen up. Sometimes some dynamic warm up exercises can be done which helps to get the body temperature warm, your muscles loosened up and your heart rate going.
4) Hydrate. The summer can be hot which can increase your chances of getting dehydrated. Water is your key. Four to six 8 oz. glasses of water every day and maybe one to two more when you exercise is the trick. Avoid alcohol, caffeine products and high sugar based products. Adding lemon or another summer fruit to your water will make it more interesting.
5) Footwear. Good supportive footwear is very important, especially if you are hoping to hike or walk on uneven terrain. Make sure they are tied well to give good support and always be careful to check for blisters by checking your skin after your walk.
4) Time of day. Early in the morning or after dusk are the best times to exercise. When it gets very hot or humid, it is always a good idea to avoid the heat in the middle of the day.
To speak with a physical therapist, contact Kevin Flaherty, PT, CSCS or one of his staff at Flaherty Physical Therapy to get your summer workout questions answered.