Keeping an active lifestyle through exercise is an important component in keeping your spine healthy. In the middle of winter it can feel like we never have enough daylight or warmth to get outside and stay active. Now that the days are getting longer with daylight savings time, here are 5 tips to get outside and stay healthy in the warmer months.
1.Go for a walk
Now that the sun is out longer and the days are getting warmer, it’s easier to get out and take a walk during the evening. Walking has remarkable health benefits when done for just 30 minutes a day. BetterHealth explains that physical activity doesn’t have to be vigorous to benefit your health. They go on to say that the health benefits of walking include:
- You get weight-bearing exercise as you carry your own body
- Increased cardiovascular health
- Good pulmonary fitness
- Reduced risk of heart disease and stroke
- Improved management of conditions like blood pressure, cholesterol, joint pain and stiffness, and diabetes
- Increased muscle strength and endurance
- Reduced body fat
To get the most out of your walk, make sure it’s at a brisk pace. This means you can still talk, but you may feel a little breathless at times. Walking is a good introduction to further physical activity in your life. You can also use this time to get the family involved too! Get your walk in while you let your kids ride their bikes or walk alongside you. It’ll quickly become a cherished time with your love ones – all while benefiting your health.
2.Ride a bike
The cooler evening air makes it the perfect environment to go on a bike ride. Bicycling can be slightly more vigorous than pure walking, but it’s still easier on the joints than other types of exercises. Harvard Health lists the other benefits of cycling as:
- Pushing pedals is an aerobic workout – that means it’s great for your heart, brain, and blood vessels. This type of exercise also releases endorphins, your feel-good hormones.
- You build muscle – while you pedal, you build the muscles in your buttocks, quadriceps, and the calves. In addition, you also workout the thighs, hips, and your core.
- It helps with everyday activities – cycling can also help with your balance, core work, and endurance
- Increased bone density – when you’re pushing the pedals, you pull on the muscles and the muscles pull the bone, which increases bone density
If you’re going to take up cycling, be sure to practice good posture while you’re riding your bike to keep your back safe. Also, wear your helmet!
Use the extra daylight to explore the nature around you! Hiking can help elevate your walks by taking a stroll down a local trail. The physicality of hiking different trails can help you workout your entire body. You will work on building stronger muscles, improving your balance from walking rugged terrain, and keeping your heart healthy. However, be sure you keep your joints safe if you have to make small climbs. If you feel any sort of pain during the hike, stop the exercise until you can talk with your doctor.
4.Play frisbee golf
Getting out and throwing the frisbee around helps you get exercise while playing a game. It’s a fun way to get in heart healthy exercise without even thinking about it. Along with keeping the heart healthy, playing frisbee also helps you increase agility with the quick turns, throws, and jumps. The interval training as well in between goals helps increase your metabolic resting rate, which means you burn more calories.
While it’s still too cool in some places to start swimming, keep it on your radar. Swimming is fun, seasonal way to get in your exercise during the warmer months. Exercising in water helps take the pressure of your joints, but you still build strength and endurance. Along with that, swimming also helps keep your heart rate up and maintain healthy lungs.
Spine Correction Center of the Rockies
If you’re out enjoying the longer, warmer days, but notice some pain or discomfort in your joints and spine, come see us. We have specialists, diagnostic tools, and cutting edge treatment options that will provide you with the best care plan that will get you healthier sooner. Our goal is to get you out of pain – and keep it that way. Schedule your free consultation today by calling (970)-658-5115. Consultations can be done online, over the phone, or in person. Enjoy the sunshine by getting your health on track today!