News — After the coldest winter in more than a decade, the signs of spring are showing all over. Daffodils are sprouting in gardens, trees are budding, and thousands will be taking their exercise regimens outdoors for the first time in many months.
鈥淲hen the weather warms and the sun is shining, people may want to go out and run three miles,鈥� says Darcy Downey, assistant professor in athletic training education at Saint Louis University. 鈥淏ut if you haven鈥檛 conditioned your body over the winter, an overuse injury could sidetrack your new routine for the foreseeable future.鈥�
Downey offers the following tips to get the most from your spring exercise tune-up:
Be aware of the winter weight.Many of us put on extra weight over the winter. Of course, this puts more stress and strain on bones, muscles, ligaments and tendons. Don鈥檛 expect to pick up where you left off six months ago. Starting gradually is the best course of action.
Vary your workout.Mix a light jog and brisk walk one day, with some core and abdominal work the next. This helps the body steadily adjust and builds a good base as you increase your activity level.
Break your routine into parts.A long warm up is essential to protect against soreness. Stretching should always be done after the warm-up. After you鈥檝e completed your main set, a cool down is also crucial in preparing for the next day鈥檚 activities.
鈥淪oreness is a natural response to unfamiliar body activity,鈥� Downey said. 鈥淏egin gradually, change up your routine to keep it fresh and remember a good cool-down.鈥�
Drink water.It is always important to continue hydrating before, during and after all workouts.
Protect yourself from the sun.Overexposure to the sun can cause headaches, nausea, fever and fatigue in addition to sunburn. Wear sunscreen and breathable clothing to protect yourself.
鈥淭he best advice I can give is just to work into your new workout routine gradually,鈥� says Downey.
Long a leader in educating health professionals, Saint Louis University offered its first degree in an allied health profession in 1929. Today the Doisy College of Health Sciences offers degrees in physical therapy and athletic training, clinical laboratory science, nutrition and dietetics, health informatics and information management, medical imaging and radiation therapeutics, occupational science and occupational therapy, and physician assistant education. The college's unique curriculum prepares students to work with health professionals from all disciplines to ensure the best possible patient care.
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