Fox Cities News

Spring is approaching, and many fitness enthusiasts in northeast and central Wisconsin are eager to resume outdoor activities after spending winter indoors. Marianna Sieracki, a Physician Assistant with ThedaCare Orthopedic Care, offers guidance for those preparing to transition back to outdoor training.

“Exercising outdoors is great for our physical, mental, and emotional health,” Sieracki said. “Fresh air, sunshine, and time in nature are all positive things. But just take it easy, at least to start.”

Sieracki advises easing into outdoor training to reduce the risk of injuries, especially for those who have been less active during the winter months. She emphasized the importance of starting slowly and listening to one's body when making changes to exercise routines or activity levels.

“Whenever we make changes to our exercise routine or activity level, it’s important to start slowly and listen to our bodies,” she said. “We can get so excited about being able to be outdoors that we may accidentally overdo some activities.”

To prevent injuries, Sieracki recommends gradually increasing activity levels and paying attention to any new aches or pains. Adjustments may be necessary even for those who remained active indoors during winter since different motions and muscle groups are used when exercising outdoors.

“The last thing you want to do is get injured and have to pull back on your exercise plans,” she said. “Even if you stayed active with indoor activities in the winter, you may need to adjust. For example, running outdoors versus on a treadmill uses different motions and muscle groups."

Proper preparation is crucial before exercising outdoors. Sieracki highlighted the importance of warming up muscles through dynamic stretching exercises like jumping jacks, toe touches, and walking lunges.

“Dynamic stretching effectively stimulates blood flow to multiple muscle groups,” she explained. “That will reduce the risk of muscle tears and strains.”

Wearing appropriate clothing and investing in quality footwear are also essential steps. Layering clothing and choosing lightweight, moisture-wicking apparel can help maintain comfort during workouts.

“As we age, our feet change and need support in different areas,” she said. “If we don’t support our feet properly, stresses can transfer up our bodies to various joints, muscles, and even the spine.”

Hydration is another critical factor before, during, and after exercise sessions.

“Hydrate, hydrate, hydrate; we can never stress that enough,” Sieracki emphasized. “And avoid sugary drinks.”

A balanced diet plays an important role in maintaining good health while engaging in physical activities.

“It’s not about counting calories but more so being aware of what nutrients your body needs to be healthy,” Sieracki noted. “Eat a balanced diet that includes fruits, vegetables, whole grains, lean proteins, and healthy fats.”

Rest days are equally important as physical activity itself according to Sieracki: "I say ‘Move it or lose it’ a lot," she remarked while stressing adequate rest periods between workouts along with varying exercises targeting different muscle groups each day helps achieve optimal results without causing harm over time."

For those establishing new routines this spring season ahead consider finding an accountability partner like family members friends coworkers etc., who could join together sharing experiences thus enhancing motivation sticking consistently towards achieving desired goals ultimately benefiting both physically emotionally overall well-being too!

In case injuries occur despite precautions taken beforehand connecting expert orthopedic care remains accessible via ThedaCare Orthopedic Walk-in Care available weekdays weekends specific hours listed ensuring prompt assistance required whenever needed most urgently possible conveniently located within Medical Center-Orthopedic Spine Pain facilities nearby community residents alike!