Ready for Spring? How to Prepare Your Body for More Activity

Springtime means warmer weather, longer days, and more motivation to be active. But after months of downtime and darkness, your joints might need a little preparation for increased movement. 

At Pain Management Associates LLC in Greenbelt, Maryland, pain management specialist Haddis T. Hagos, MD, encourages you to exercise as much as possible. However, before you get your body moving, you might need to manage arthritis or back pain that prevents comfortable exercise.  

A few months out of the habit of exercising can set anyone back. Whether or not you live with chronic pain, you can follow these steps to prepare your body for more exercise as the weather gets warmer.

1. Start slowly

If you’re less in shape than you were before the winter, you might not be able to do your previous level of physical activity immediately. As you get back in the habit of exercising daily or almost daily, avoid too much high-intensity exercise and heavy lifting. 

Instead, get an idea of what your body can handle. Start out with as little as 10 or 20 minutes of moderate exercise at first, then work your way up to 30-60 minutes. As you notice your energy improving, you may add 5 or 10 minutes to your exercise routine at a time. 

2. Pay attention to how your body feels

You can get a good idea of how much exercise your body can handle by keeping track of how your body feels when you exercise. Exercise may be mildly uncomfortable at first if you haven’t exercised in a while, but any significant pain should tell you it’s time to stop for the day or slow down. 

It’s normal to sweat and breathe heavily during exercise, and you might feel sore after your workouts. Watch out for these other symptoms and changes that indicate you need a break:

• Shortness of breath
• Pain or cramps
• Dizziness
• Nausea

Let Dr. Hagos know of any pain associated with exercise that doesn’t improve with rest. 

3. Don’t forget to stretch

Stretching before workouts keeps your muscles flexible so they’re less likely to rupture or feel tight. Every time you stretch, you lengthen your muscles, giving them a higher capacity under pressure during exercise. Stretching consistently helps you build more flexibility over time.

If you’re new to stretching, you can work with a physical therapist to learn stretches that safely target key muscle groups. Be sure to focus on stretching muscles you’ll use a lot during exercise, including your arms, legs, neck, and low back. 

4. Keep it interesting

Alternating between different forms of exercise can help keep exercise interesting so you stay engaged and consistent. You might have a few favorite activities you do often, like walking or cycling. Adding other activities can help you target multiple muscle groups and challenge yourself. 

Consider adding any of these activities to your list:

• Yoga 
• Pilates
• Basketball
• Tennis
• Cycling
• Jogging
• Swimming
• Weight lifting 

Each activity uses different combinations of muscle groups and can help you build strength, agility, and balance. 

5. Have a workout buddy

A friend or family member who works out with you can help hold you accountable and keep your eyes on your fitness goals. They also make working out safer, which is important if you’re getting back into the routine of exercising regularly. They can spot you at the gym, check your form, and help immediately in case of an injury. 

6. Get your pain under control

Living with chronic back pain, neck pain, or joint pain can deter you from staying active, but Dr. Hagos can help. Call Pain Management Associates LLC or request an appointment online to explore pain management options so you can focus on being active during the warmer months.