June is Great Outdoors month so why not take your exercise outside? You can get a great cardiovascular workout, burn calories, keep your joints moving and make your muscles strong all in inspirational, natural settings by bicycling, paddling, swimming, surfing, gardening or trail walking or running as long as you plan ahead and take precautions.
Map it out. Planning to go on a hike or outdoor run? Check out the trails beforehand. Go to www.americantrails.org or www.virginiadot.org/bikemap/ (if you live in Virginia) to find “difficulty” trails.
Gear up. Walking poles, braces and splints, sun and bug protection, and the right clothes, shoes, and equipment can help make you more comfortable. (Buy local! My favorite bike shop in the Winchester area is Blue Ridge Bicycles.)
Food for thought. Gardening allows you to stretch your muscles, increase flexibility and grow fresh, healthy foods.
Warm up. Reduce the chance of injury by doing your chosen activity slowly for 5 to 15 minutes. Then stretch gently before you pick up the pace.
Cool down. Take a few minutes to slow your pace and stretch again. You may be able to increase your range of motion as your muscles are warm and pliable. Take advantage of trees, rocks or logs by using them as props for stretches.
By: Karie Wratchford, B.A., ACSM-CPT, Fitness Specialist/Personal Trainer at Valley Health Wellness & Fitness Center
References:
www.arthritistoday.org
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