Warmer weather is on its way, and that means more outdoor activities. Whether you’re into baseball, cycling, gardening, golf, running, or walking, it’s essential to adjust your routine for an injury-free and higher performance summer season. To keep you active all summer, simply follow these tips for a no-excuses routine.
1. Roll out the right tools for self-massage
Feeling tight in a particular spot? Foam rollers, balls, or other self-massage tools can help you work out those kinks and maintain smooth functioning muscles. Rolling before exercise can improve your range of motion, and rolling afterward can enhance the benefits of stretching. Set aside a few times a week for just five-to-ten minutes to roll and keep potential imbalances at bay. Experiment with before and after to discover what suits you best.
2. Dust the cobwebs off joints and small muscles
After rolling out tight muscles, focus on the weak muscles you need to strengthen to create a more balanced body. A trainer can help you pinpoint these areas with a movement assessment, or you could try one-leg exercises to self-assess. As you perform left and right side exercises, you’ll become more in tune with your body, allowing you to address issues or seek help.
3. Polish your cardio
To look your best this summer, switch up your cardio workouts. Mix some longer, slower workouts (like hiking) with high-intensity interval training and mid-range exercises to boost overall fitness, fat metabolism, energy, and weight management.
4. Make a clean sweep of your fuel
Your diet plays a significant role in supporting your exercise regimen. Keep a nutrition log to record when you eat and exercise, ensuring that you’re consuming the right combination of fats, carbs, and protein for your body and activity level. Timing your meals and snacks for optimal results is just as important as the quality of those foods. Consulting with a nutritionist or personal trainer can help you cut through any confusion.
5. Mop the floor with a yoga mat
Don’t forget to stretch! Regular stretching keeps both your brain and your body sharp. A few focused stretches from yoga can help you target the front, back, and sides of your body effectively, without taking too much time. No mat required.
6. Manage your metabolic speed bumps
If you’re sitting at a desk all day, it’s essential to strike a balance between activity and inactivity. Focus on proper nutrition timing for long-lasting energy (without caffeine), and break the habit of spending long hours sitting down. Try switching to a standing desk or a slow-walking treadmill for work to boost your daily activity level by hundreds of calories.
To sum it up, the combination of self-massage, muscle strengthening, varied cardio, nutrition tracking, stretching, and metabolic tweaks can help you stay active and injury-free all summer long. Now get out the door and enjoy the sunshine!
