Now that we are in the heart of the summer, outdoor activities are in full swing for most. Whether it is gardening like we recently discussed, cooking out or just sitting by the pool, we all try to get our fill of the fresh air and sunlight while we have it. Many exercise routines start heading outside as well during these months. Whether you are a workout expert or decided to try and do something after the Independence Day Barbecue, congratulations on taking the right steps to being healthy.
Throughout the country, activities such as golf, tennis, bike riding or water sports are very accessible. No matter which one you choose, you must always make sure not to over do it. Many of these activities or exercises require that your body warm up in advance. Without sound judgment, you could put yourself at risk for injury.
When our body is stressed or damaged it will tell us, and we need to listen in order to avoid further pain and injury. Stiffness, tight muscles, aching and even pain are signs that we have overdone it. You would be amazed what just a few little things could do to make us feel better and our bodies more efficient when we exercise.
If you’ve read any of my previous articles, you know how important stretching and warming up are to any activity. 5-10 minutes for a warm up and the same for a cool down should be sufficient. The focus should be the muscles that will be used most in whatever activity you plan to take on. Gradually increase your blood flow and heart rate with simple movements like walking or jogging. Start off slowly when you begin your activity. There’s no reason to push yourself so hard, so fast.
Swimming
My most favorite sport is swimming. In some areas of the country, swimming is available year round, whether due to the climate or indoor pools. It is at its peak here in the summer though with people visiting beaches and neighborhood swimming pools all over. The type of swim stroke you use could be very important for anybody who has had lower back or hip problems in the past.
When swimming freestyle (the way everybody learns), your neck jerks back and forth while you take breaths and the strokes cause your lower back to hyper-extend. The breast stroke (like a crawl) will also hyper-extend your lower back. Butterfly strokes (where both arms come out of the water together) pull your entire upper body out of the water and can put stress on the lower back as well.
Yes, you can hurt yourself in the water, and it’s easier than you realize. If you have history of back pain, side or back strokes are probably your best bet. Using a snorkel can help avoid that jerking motion on your neck and a kickboard can help you keep proper form. Also, just using the kickboard with your head down is great across the laps and also using the buoys between your knees for just working out your strokes.
Running
Any experienced jogger can tell you what it can do to your body. Running can exert five times a person’s bodyweight on their feet and ankles. This tension can travel up through your hips to your spine and head. This could cause joint, muscle and back pain. Without proper countermeasures, your joints, cartilage and other connective tissue can deteriorate. As you run, the constant pounding jerks and compacts your spinal joints and discs.
Two things you can do to help alleviate some of the stress on your body is to wear good running shoes that fit well and have a cushion. Also try to avoid running on hard surfaces. If you live near a beach, the sand is a perfect surface. Some facilities also have tracks made out of a rubber-like surface.
Biking
Biking is another great form of exercise that is easier on your knees than running. Injuries are still possible without the proper precautions. Poor posture and rough or uneven terrain can affect your spinal joints and discs. It is important that you choose the right bike both for you and the type activity. The bike shouldn’t be too big or too small and you don’t want a mountain bike if you will primarily be doing street biking. If you‘re in a gym, an elliptical bike is a great piece to get your cardio done on. It is great for people who have knee or back problems as it provides a lot of cushion and support.
The great thing about these three activities, is that for the most part, they are inexpensive. Yes, you can spend a lot of money on a bicycle or running shoes, but there are no gym or trainer fees and you can do most of this just about anywhere. See ya at the beach, at the pool, or on the sand!!
For further information about this topic, please contact Dr. Lynn Kerew directly at drlynn@lynnkerew.com or visit her website at http://www.lynnkerew.com.
