LETTERS From CAMP Rehoboth |
CAMP Fitness |
by Rick Moore |
Everybody...OUTSIDE!
With the trees and the flowers in bloom and the weather warm enough that we want to go outside and breathe fresh air, we've come to the conclusion that winter is now behind us. Daylight savings has kicked in and we now have more evening light to enjoy. This has done wonders for those of us who are "light deprived." We love those long, lazy, bright sunny days that boost your attitude and your outlook. Spring has sprung in Delaware. Many of us will head outside to do activities we've missed during those long winter days and nights. I've already had a few clients who have overdone it. Believe it or not, gardening is an activity that can really make a body sore. It's tough on the back, the legs, and shoulders. Digging, hauling, and lifting can, and will, do a number on you if you overdo it. Admit it, the first really nice day and you're ready to make over your place to resemble Longwood Gardens or Winterthur. Then you find out how out of shape you really are after a cold winter season. Instead of diving in full throttle, back off and do your gardening in moderation. You're not used to all this bending and pulling and lifting and digging. So, back offtake it easy. Do it a little at a time. If you over do it, take some aspirin, Tylenol, ibuprofen, or other light pain medication to take the edge off. Got a hot tub? Using it for tired, achy muscles really works. If you are still sore, take an extra day off. The garden will still be there waiting for you. Another outdoor activity we go hog wild for after winter is running. Many think they can just start up their running regimen where they left off last fallbut that's wrong. Running is an activity to ease back into. You ran a great five miles that last time in November, then snow, ice, and bitter cold kept you inside for the winter. Some of you probably could run those five miles today, but I bet the majority of you can't. It doesn't work that way. Your first bout of spring fever and you tell yourself you can do this. But, like walking on a treadmill, you have to eventually work back up to where you left off. Say you run for 20 minutes the first day and every other day for week number one. Then 30 minutes for week number two, and 45 minutes for week number three and so on. This will cut down on strains and sprains. Should you overdo it, get out those light pain meds and into that hot tub again. Seem like a great day to drag out the bikes and take a scenic ride to the beach? When was the last time you rode your bike? See, I told you. The lure of warm weather has a way of making us do irrational things like taking a long bike ride, losing track of time, not knowing the distance, and having the bike blow a tire or break a chain. Hey, this stuff should have been checked out before you got onto the seat. Like a good boy/girl scout; always be prepared. OK, so you overdid it, thighs are aching and your rump is raw. Break out the pain meds and the hot tub again. If you don't have a hot tub, a hot bath or even a hot shower does wonders for sore, tired muscles. So the next time you get "the urge" whether its gardening, running, bicycling, or any other outdoor activity: skipping, hop-scotch, tag football, etc do me a favor use your head and don't overdo it. You will thank me the day afterreally! Spring has sprung!Rick Moore is a personal trainer certified by the American Fitness Professionals &Associates. |
LETTERS From CAMP Rehoboth, Vol. 19 No. 03 April 03, 2009 |