/ by UK HealthCare
With more daylight and warmer temperatures beckoning, many people are ready to say goodbye to the winter doldrums and get active. If you’ve been holed up since Thanksgiving, however, lacing up your running shoes and heading out for a two-mile run may not be the best way to ease into a new exercise routine.
Spring is a great time to get moving, and our six-step guide can help you create a successful – and enjoyable – fitness plan.
Step 1: Talk with your doctor
Before you start working up a sweat, schedule a visit to your doctor to gauge on your overall health. Discuss any aches, pains or limitations that might impact your plans to get active. Your doctor can also assess your cardiovascular health and help you understand how and when to increase your exercise intensity.
Step 2: Make a plan
Exercise should be planned for a time in the day when you feel rested and have the most energy. If you are planning to exercise outside, avoid extreme temperatures (warmer than 85° F or colder than 32° F). Remember to dress appropriately for the weather and wear comfortable, supportive footwear. An indoor contingency plan for exercise can help you stay active even during spring showers.
Step 3: Warm up and cool down
Aerobic exercise, such as walking or biking, is recommended for those getting started with a new routine. Your exercise session should start with a warm-up period of slow walking or low-resistance bicycling and end with a cool-down segment at similar intensity.
At the end of exercise, stretch the major muscle groups used by holding each stretch for 20-30 seconds. This can minimize injury and fatigue and increase flexibility.
Step 4: Make it manageable
Begin your exercise routine with an amount of time that is manageable, something as short as a five-minute walk around the neighborhood. Once you’re comfortable exercising for that long, slowly increase the duration of your sessions.
Don’t push yourself too hard, either. You should be able to maintain a conversation at all times of exercise without experiencing breathlessness.
Step 5: Don’t forget to hydrate
Drinking water is important, especially when you’re exercising more. Staying hydrated helps your muscles work more efficiently and helps your heart pump blood more easily. Make sure to drink plenty of water before you exercise – it’ll help your body perform at its best.
Buy a durable water bottle and carry it with you at work and when you run errands. Having a water bottle by your side will remind you to drink throughout the day.
Step 6: Have fun
Exercise shouldn’t be a slog, so make sure you’re doing something that you enjoy and makes you feel good. A successful start of a new routine will keep you motivated to continue and progress.
Fitness trackers and fitness apps are additional options to stay engaged and monitor progress. Enlisting a companion for exercise will add an element of support and keep the activity enjoyable.
You might also like:
Before you start spring cleaning, check out our safety tips Tired of spring allergies? Here’s what you can do Take advantage of spring produce by making these 2 tasty smoothies-
Locations
Internal Medicine Group
Internal Medicine Group Clinic
University Health Service Building
830 S. Limestone
Third Floor, Suite 304
Lexington, KY 40536Fax 859-323-1200Call 859-323-0303Call 859-323-0257We are located two buildings down from the Kentucky Clinic and directly across S. Limestone from the Speedway gas station.
This is a clinic of the University of Kentucky Hospital, also known as UK Albert B. Chandler Hospital. Read more »
Family & Community Medicine–Turfland
Family & Community Medicine–Turfland
UK HealthCare - Turfland
2195 Harrodsburg Road
Suite 125
Lexington, KY 40504Fax 859-257-7231Call 859-323-6371Monday - Friday: 7:00 am-6:00 pm
This is a clinic of the University of Kentucky Hospital, also known as UK Albert B. Chandler Hospital. Read more »
UK HealthCare - Georgetown
Landmark Office Complex202 Bevins Lane
Georgetown, KY 40324Call 859-323-9333Call 855-761-2145Monday - Friday: 8:00 am-5:00 pm
Women's Health–Primary Care
Kentucky Clinic
740 S. Limestone
Third Floor, Wing D, Suite L305
Lexington, KY 40536Call 859-323-3900This is a clinic of the University of Kentucky Hospital, also known as UK Albert B. Chandler Hospital. Read more »