Spring into Action: 7 Ways to Prepare Your Body for Outdoor Activities

Winter is slowly but surely winding down, and the longer days and warmer temperatures of spring will be here soon. If you’ve felt cooped up during your workouts the last few months, you’re probably looking forward to getting outdoors. But exercising outside of a controlled environment can increase the risk of injuries, so it’s important to prepare. 

At Performance Therapy Institute, with offices in Nashville, Brentwood, and Nolensville, Tennessee, our experienced team of physical therapists regularly counsels patients on safe exercise. Here, they provide their seven top tips to prepare your body for working out outside.

Tip 1: Start with gentle stretching

It can be tempting to skip the warmup when you’re excited to work out, but doing so can increase your risk of injury. To prevent this, we recommend doing a series of targeted, gentle stretches before exercising. Stretching improves circulation, eases stiffness, and improves your range of motion.

The stretches you use will depend on the type of exercise you’re doing. But generally speaking, it’s a good idea to stretch your hips, hamstrings, quads, and shoulders.

Tip 2: Gradually increase activity levels

Exercising outdoors often makes people want to push themselves, which can be a good challenge, but it’s important not to do too much too fast. For example, avoid going on a 10-mile run or completely revamping your workout routine. Start slowly and gradually increase the duration and intensity of your workouts over the following weeks. This approach gives your body time to adjust safely.

Tip 3: Prioritize cardiovascular fitness

Common outdoor workouts like brisk walking, running, cycling, or kayaking all require strong cardiovascular fitness. High-intensity interval training (HIIT) can make these activities easier by challenging you in short, intensive bursts followed by rest.

Incorporating two or three HIIT workouts into your weekly routine can help you build stamina and make it easier to push beyond your usual limits. 

Tip 4: Don’t forget strength training

Many people focus on cardio-centric workouts, but strength training is equally important. Exercising outdoors often places stress on various muscles and joints, and building muscle can reduce some of this strain. We recommend light resistance training, as well as exercises like squats and planks, which help support your core and overall stability.

Tip 5: Hydrate and eat well

Regular exercise can be physically demanding and take a toll on your muscles and joints. That’s why good nutrition and proper hydration are so important. Eating a balanced meal or snack at least an hour before your workouts supports energy, while drinking plenty of water can reduce the risk of muscle cramps, spasms, and side stitches. 

Tip 6: Protect your joints

Walking or running on surfaces like asphalt and concrete is much different than an indoor track. Because these surfaces don’t absorb as much shock, your joints experience more wear and tear.

Make sure your shoes have plenty of padding and proper arch support. If you have arthritis or a history of injury, wearing a brace or opting for low-impact exercises can help as well.  

Tip 7: Listen to your body

There’s no way to predict injuries with 100% accuracy, but listening to your body can help gauge your risk. If you experience pain, fatigue, or soreness at any time during a workout, consider slowing down and taking a step back. It’s better to be safe than to “push through” the discomfort and end up hurting yourself. 

We recommend incorporating regular rest days into the week. This allows your body time to recover and reduces injury risk.

We can help you safely exercise outdoors

If you’re thinking about moving your workouts outside this spring, contact us today by calling the nearest office or booking an appointment online. After reviewing your health history and discussing your plans, we can suggest recommendations to help you transition safely and prevent sports injuries.