Cast off those winter blues and get active!
The benefits of staying active can’t be over-stated. The warmer temps, extended daytime hours, and beautiful rejuvenation of nature make springtime activities all the more inviting and enjoyable. It’s time to embrace opportunities for increased activity outdoors and here are just a few ways that you can enjoy this time of year and reap the benefits of a healthy lifestyle.
As with any exercise, please consult your primary care physician before engaging in any new routine. Your options are many and varied, and all can be quite beneficial to your health and well-being, but consulting with your physician first is important.
Walking
Walking is a great spring exercise because it doesn’t require any special equipment or facilities. It also doesn’t need to be structured: you set the pace and the duration. It’s a good “starter” exercise to prepare your body and build up strength for future activities. Take a friend, your dog or just take in the surroundings on your own. If you are concerned about staying upright, a walker or a cane can help make up for any deficiency in balance. Walking is also effective cardio that isn’t too abrasive on the joints.1
And when you’re ready, extend your walks in nature to a community park or mountain trail, around a lake, or other setting that challenges your spatial awareness a bit more. This helps you improve agility and balance. Studies have shown that “forest bathing” – spending time in pockets of trees and breathing in the air there – can also reduce stress.2
Gardening
Spring is the perfect time to plant flowers, herbs, or vegetables. Although it might seem more sedentary, gardening is good exercise, involving bending, lifting and squatting. (Mowing the lawn, incidentally, adds a cardiovascular element to your routine.) “Gardening is similar to other moderate to strenuous forms of exercise like walking and bicycling,” according to Maryland Primary Care Physicians. “Gardening works all the major muscle groups — legs, buttocks, arms, shoulders, neck, back and abdomen. Tasks that use these muscles build strength and burn calories.”3
Gardening also is quite therapeutic and engages the senses, providing a sense of purpose and accomplishment. Whether it’s done in a large backyard or even on a small patio, the physical and aesthetic benefits of gardening are many.
Cycling
One of the best exercises you can do during the spring is cycling. Riding a bike is great exercise because it’s low-impact and can improve heart health, balance and posture. It is also a wonderful way to enjoy your environment and is a great form of stress relief. You should be cognizant of cycling safety, of course, and take precautions, especially on the road. Following are some general tips to consider for an optimal cycling4 experience:
- Drink lots of water
- Pay attention to cars and people around you
- Listen to your body
- Plan your route
- Tie your shoelaces
- Tuck your pants in so they don’t get caught in the chain
- Ride during the day
Swimming or Water Aerobics
As the weather warms up, consider hitting the pool for your spring exercises. Exercising in the water provides support while simultaneously offering natural resistance. Swimming and water aerobics are ideal even if you have arthritis because they are low-impact. Exercising in the pool can also improve flexibility, strength, and balance with minimal stress on your body. Recommended water aerobics exercises include flutter kicking, leg lifts, aqua jogging, arm curls, and standing water push-ups.5
These are just a few of the springtime activities in which you can participate to enjoy the season and improve your health! Again, as with any new exercise, please consult your physician first.
References
1, 2 https://www.leisurevillas.com/4-spring- exercises-for-seniors
3 ”Gardening as exercise,” Maryland Primary Care Physicians, Hanover, Md.
4 https://www.webmd.com/healthy-aging/tips-cycling-after-50
5 https://www.leisurevillas.com/4-spring-exercises-for-seniors