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Did you take the last couple of months off from your exercise routine? The intermittent bouts with cold and nasty weather, limiting your outdoor activities, the “other” things to do(getting ready for Thanksgiving company or travel, shopping an decorating for the holidays.

 

We have all done it. Our yards show it too as we don’t plant new flowers after the frost kills them. “We are going to wait until it is warmer”.

 

Well, we have reached that time.  I know it has still been in the 40”s here and there, but the sun is starting to shine and there are days when we can do things outside. Below are some simple healthy tips as you start back into your fitness routines in 2025. They will all be, “I know that” tips, but never hurts to revisit them. And, as always in our articles, these are tips to help lead you back into fitness, not prescribed by the medical profession.  In the beginning of your workout routine or anywhere along the way, checking in with your doctor to be sure all systems are go, is always the best choice.

1)      Underestimate your abilities in your chosen activity. Don’t start where you left off in mid- November, right before the holidays. You are not as strong or as flexible or in tune with the actions of your sport, whether it is running, lifting or tennis.

2)      Walk it out.  If you are just starting as a new years resolution, start with low amounts of time or low amounts of weight and build each week. Give yourself 4-8 weeks to get back to where you were in the fall or make the progress you have set goals for.  

3)      Stretch- Have a stretching routine and stick with it. Depending on what you are doing, be sure to include the muscles and joints you are using and try to always include core stretching. Your back is doing a lot of work in any activity. 

4)      Keep expectations real.  You can certainly regain your level of performance in time, but don’t push to early to get there and pull a muscle or hurt a knee or shoulder. Then, you are out again.   

And, while you are resetting your activity schedule and if you are sore or tight, pay attention to the feelings your body is telling you. Adhere to the RICE method.

REST-rest your muscles or joints after doing what you do. Lifting weights is the best example, research has told us, you lift 3-4 times a week maximum and do different exercises on different days, allowing the muscle group to regenerate. All of us need to get the prescribed amount of rest(sleep) daily as that is one of the main factors in good health

ICE-use ice on sore muscles. Right after workouts, use ice to keep swelling down if you have a sore muscle or inflamed joint from your activity. 

COMPRESS-wrap your sore area with an elastic bandage. Wrap it loose enough at the top to be sure blood can flow to your area of concern.  

ELEVATE-keep your insured or sore area elevated above your heart or as high as you can. This keeps the area from pounding as your heart beats.                                                                                                  

And as always, if soreness and pain persist, visit your doctor to review what you need to do.   Good luck this spring getting back into the groove.