Warm Up for Spring

By Michelle Quintana, BA Kinesiology

Spring is here—time to dust off your outdoor shoes and spring activewear after months of winter storage. For some people, starting any activity after being cooped up indoors can be a daunting task, as new movements and different surfaces can cause stiffness or muscle soreness after the first day of activity.

Taking a few minutes to warm up prior to any activity will reduce muscle stiffness and soreness. Begin warming up by increasing your heart rate and body temperature: run on the spot or do a combination of jumping jacks and jumping rope for 4 minutes. After you have raised your body temperature and heart rate, focus on warming up specific muscle groups that will be used during the activity. Movements such as raising your knees up, forward or backward (knee raises, butt kicks), or moving up onto your tippy toes (heel raises), or taking side steps will warm up the calves, legs and hips—perfect for hiking and walking activities. Gradually work up your intensity over the course of a few days to ease into your springtime routine. Visit www.activelivingprogram.com/springwarmup for illustrations and more spring warm-up tips.

Stay oxygenated—take time to enjoy the spring air with deep breaths. Remember to increase your water intake and keep hydrated. Load up on SierraSil Joint Formula14™ a couple of hours before your activity for added endurance and faster recovery time.