The Weather is Warm, but My Body is Not!

Hooray for warmer weather!

Spring is here and that means we can finally continue all of the fun activities we've been doing outside! All of that running around and lifting weights we've been doing over the cold months will be much more enjoyable outside.

Wait...you haven't been active much these past few months? Or maybe you have, but not as much as you want to be?

Don't worry, you're not alone. It's difficult to be engaged in physical activity with so much working against you: the weather is cold, the sky is darker, and illness is often more rampant in the community. Fortunately, we're entering into a new phase of the year which brings more and easier opportunities to get back into your exercise routine!

"But every time I start getting back to [my favorite activity] after a brief break, I get hurt right away and don't want to keep going!"

This is a sentiment we hear all the time in the therapy and fitness industry. Unfortunately, our bodies are made almost too adaptable and get used to the slow and relaxed pace through which we put it over the winter. Then, when we try to convince it to get going again, it fights back with pain and/or injury!

So what can we do about that? Here are several key tips to consider as you begin ramping up your activity the next few weeks:

1. Progress your activity volume about 5-10% each week. "Volume" refers simply to how much you're doing and may look different across activities. For running, it generally refers to your weekly mileage. For weightlifting, you can calculate it as reps times sets times weight lifted. For Pilates or yoga, try using minutes per week of class sessions. In any case, slow and gradual increases are key!!!
2. Don't change more than one variable at a time. Similar to the rule above, if you go from a generally sedentary winter to then adding 3-4 different exercise and fitness modalities to your calendar, you're probably going to be feeling it quickly (and not in a good way). Try adding one thing at a time (e.g. stretching) for a few minutes each day for a week. After awhile, and assuming you don't feel too sore, you can add a little bit of another type of exercise.
3. Give your body the right nutrients for recovery. Hopefully the days of eating cookies for breakfast have stayed back since Christmas but, in case they haven't, some small adjustments can make a big impact on your recovery. Aim for approximately 1 gram of protein per pound of bodyweight each day and about 2.5 grams of carbs per pound of bodyweight utilizing good food sources (e.g. whole grains, lean protein, non-refined sugars).

And listen, if you follow all of these tips and still have some aches and pains early on, that can be a normal part of the adaptation process. Don't be discouraged just a few days in...your body needs some time to adjust and get used to what you're asking it to do. Stay the course and don't get sidelined by pain or injuries that are totally preventable!