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By Dr. Frank J. Scerbo, PT, DPT, MS, CSCS///
It’s November when cool temps and gorgeous Fall colors make it a great time to walk, run, or hike outdoors. You’ll want to bear a few things in mind, though, to help you maintain a healthy level of exercise while avoiding injury.
Keep your water handy – When it’s cool outside, you may not feel as thirsty as when the days are warm. But staying hydrated is essential for health and longevity. Whether you exercise outdoors or in, take your water bottle along. In fact, it’s good for your overall health if you sip away all day, not just before, during, and after exercising.
Dress in layers – Temperatures often rise and drop during Fall days, so wear layers that can be removed or added to maintain a comfortable body temperature. Muscles work better when warm, but not overheated. Remember to cool down gradually after your workout, adding back layers if needed to avoid being chilled.
Exercise with others – You may find it easier to stick with an exercise routine if one or more people share the responsibility of getting out and active, especially if you all commit to a regular schedule of days and times.
Explore indoor options – With winter weather waiting in the wings, fall is a good time to try a new yoga class, get in the pool, or hit the gym. Try to schedule a consistent class or workout on the same days of the week to build a routine.
Think about visibility – Blinding sunsets and early darkness are hallmarks of fall, so you need to take steps to make sure you’re visible to traffic and other people if you’re out on the streets or walkways in the late afternoon or early evening. For safety, consider using reflectors, headlamps, or reflective clothing.
Stretch – It’s always important to stretch before and after workouts, but lower outdoor temperatures make it even more important to warm up muscles for optimal performance and injury prevention.
Avoid crash and burn – Suddenly doing more activity than your body can handle all at once can undermine your exercise resolve and increase your risk of injury. Try not to set unrealistic goals or push past pain. If you haven’t been exercising regularly, ease into a routine by starting out with a short workout a few days a week, increasing gradually as your body gets accustomed.
‘Tis the season – Keep in mind that at this time of year, activities such as raking leaves, shoveling snow, and reaching to hang holiday decorations will put added stress on your muscles and bones. That’s why winter is a common time for shoulder injuries, as we discussed in last year’s blog Winter is Coming. Try not to overextend yourself on any given day, and ask for help if a job is too demanding.
If you do sustain an injury – The certified physical therapists at Scerbo PT specialize in helping you maintain fitness to prevent injury, but also recovery and rehabilitation if you do sustain an injury or require surgery. Visit our website’s Rehabilitation Services page to learn more. Feel free to call us at (201) 941-2240 or visit our state-of-the-art facilities in Edgewater, NJ, equipped with a full line of state-of-the-art equipment including machines designed by Precor, Nautalis, and Vision Technologies.
