5 Tips to help you be more active this summer
By Paul on 6/11/2015
With the warmer weather, many people get outside and become more active. Here are 5 helpful tips to make sure you exercise safely this summer.
5 Tips to be more active this summer
With the warmer weather, many people get outside and become more active.
Almost any kind of outdoor activity is fantastically good for you and benefits your mobility, physical and mental health. However, after a season of rest, remember to be careful with entering exercise too quickly and avoid injury.
Here are 5 helpful tips to make sure you exercise safely this summer.
1. Always be aware of how hot itís going to be.
Drink plenty of water in warmer weather and, if itís too hot, exercise early in the morning when itís cooler. When itís hot donít exercise as hard; take it more slowly or for a shorter time. Plan to have rest breaks.
2. Start exercise carefully
Be aware of how much activity your body is used to, and how hard you can push yourself.
Exercising within your limits is key to preventing injury, especially in your feet and knees. If youíre not sure, a Foot and Leg Assessment by one of our podiatrists can help you prevent injury and plan a suitable exercise program.
3. Have appropriate footwear
Make sure your footwear is appropriate to your activity. Your podiatrist can recommend footwear to suit your foot type and the activity, and the key features of a good shoe are:
- A firm heel counter: (the area wrapping around at the back of the foot),
- Forefoot flexibility, the bend in the sole needs to be at the forefoot, not the midfoot
- A wide toe box and
Read more information on correct footwear on our website.
4. Warm up
Warm-up exercises get your blood circulating and prepare your body for exercise.
Some basic warm-ups are:
- Heel /toe: Standing on one leg, point your toes, hold for 3 or 4 seconds and then lift your toes up and hold. Repeat 4 or 5 times on each foot
- Walking on the spot for about 30 seconds
- Ankle circles: Standing on one leg, lift the other foot and rotate the foot, making circles, first one way and then the other. Do about 10 circles in each direction for each foot.
- Arm swing: get your arms moving and upper body and shoulders engaged by swinging your arms back and forth.† Keep the arms relaxed, fairly straight and swing from the shoulder.
5. Stretch after
Stretch your muscles after exercise. This will help you feel less aching and help your muscles recover.† Always stretch your muscles gently and slowly and hold each stretch for at least 15 seconds.
Looking after your feet and legs will ensure you have fun being active this summer!
Call Total Care Podiatry on 5223 1531 to make sure you're ready for action!