Franciscan Skemp helps put spring in your step for springtime workouts

When the sun starts shining more, and the snow begins melting, many midwesterners head outdoors for the fresh air and fitness it promises. For many, the spring melt signals an end to the hibernation instinct some of us fight during the cold winter months. But, before you jump straight into a new workout routine, take stock of where you are and where you want to go with your fitness goals.

Keep in mind, many components make up an effective workout routine: aerobic exercise, strength training, and flexibility. “Aerobic exercise will improve the health of your heart, lungs, and circulatory systems,” says David Schwartz, MD, family physician at Franciscan Skemp Waukon Clinic. “Outdoor activities like walking, jogging, cycling, and roller-blading, will all help you meet your aerobic exercise needs, as will sports like tennis, volleyball, and basketball.” Strength training will help increase or maintain muscle, which is important for calorie burning and protection from injury. And flexibility, though sometimes overlooked, will help improve physical performance and decrease the risk of injury.

You’ve heard several recommendations on how much to exercise per week - from 30 to 60 minutes per day. But when first beginning your exercise routine, keep in mind, you don’t have to do it all at once. Enjoy your outdoor aerobic activities for 20 minutes, three times a week at first, and add strength training to your workout twice a week. “Don’t get frustrated if you tire easily at first; it takes time for the body to build up strength and endurance, and the longer you stick to your exercise routine, the more physical activity you’ll be able to enjoy,” Dr. Schwartz adds.

You can stay on the road to good health by building motivators into your plan. For example, studies show people are more likely to stick to their exercise routine if they include a family member or friend in the plan. Schedule your workouts into your daily routine. If you put your workouts into your daily calendar or planner, they are more likely to become a priority. Many people have also found journaling or logging their workouts to be helpful in their efforts to reach new fitness goals.



Most importantly, remember to schedule a check-up with your Franciscan Skemp Healthcare Waukon Clinic provider before starting any new exercise routine. And, don’t take chances with your health. If you experience chest pain or are injured during your workout, see your Franciscan Skemp Waukon provider immediately.