Spring Back Into Your Exercise Program
After a long, lazy winter, the key is to start off slow.
Sunny days are here again, and you're aching to get outside and
get a taste of spring by jogging a few miles, teeing up for a round of golf, or
playing a few sets of tennis. But before you do, experts say, you need to
prepare your body for your exercise program -- especially if you used the cold
weather as an excuse to become a couch potato.
"People should put their pride in the back seat and not go
out and try to run 10 miles on the first day after a winter of little or no
physical activity," says Brian Crites, MD, head team doctor for more than
650 varsity athletes at the University of Maryland. "The 'no pain, no gain'
mentality doesn't work -- you have to take it slow."
Even with the first warm days of the season calling your name,
taking it slow means starting from square one: If you've been less active for a
while, see your doctor before you start any new exercise program.
"Try to schedule your yearly exam to correspond with the
start of spring, so you can get a clean bill of health and tell your doctor you
are going to start gearing up your activity level," says Crites, who is
also associate team doctor for the Baltimore Ravens.
After your doctor signs off on your health, start with a slow
exercise program -- an easy walking regimen and a stretching routine, Crites
advises. This will help prepare you for most casual sports, like jogging, golf
"If you have taken the winter off, start your spring
training by walking for 10 minutes every day or every other day for a week, and
then the next week, walk for 15 minutes," Crites tells WebMD. "From
there, work your way up by five-minute intervals each week to a 30 to 40 minute
walk. And stretch as well, using a proper technique -- which means don't
This is a lot slower than most people want to go, Crites
explains, but after about a month of conditioning, you'll have built up enough
flexibility and endurance to move forward with a more strenuous exercise
Ready for Round One?
When you are ready to take your first jog or play your first
game of the season, take it easy.
"A good starting point is to begin at a level that is
manageable using common sense, and underestimate your ability," says Alan
Davis, MD, an orthopaedic surgeon at The Cleveland Clinic. "You regress a
tremendous amount over the winter if all you present to your body is a chair at
work during the day, a couch at night, and a bar stool on weekends. If you then
you go out and try to exercise right off the bat, you put your body at risk for
some form of an overuse injury."