But if you’ve spent winter cozying in front of the fireplace, a sudden game of golf or tennis could result in unexpected muscle strains.
To help ease into outside activities without pain or injury, start a strengthening and stretching program a few weeks before you play, says fitness trainer Jay Blahnik, author of Full-Body Flexibility, 2nd Edition (Human Kinetics).
“When you’ve spent an entire season off, it’s important to start getting into shape slowly,” Blahnik says.
Whether you’re resuming tennis, taking nature hikes or just replanting your garden, keep your first few outings slower-paced and shorter than normal, he advises.
“This gives your body an opportunity to acclimate,” he says. “It also reduces any soreness that might arise from getting into shape too quickly.”
Do warm-up stretches for 10 minutes and cool down after your workout for another 10, Blahnik says. The warm-up can be a light version of the activity, which increases blood flow and readies muscles. A cool-down and easy stretch allow you to recover later.
Here, we’ve assembled some simple warm-ups to get you ready for your favorite activities, from gardening and golf to swimming and tennis. Practice these and you’ll be fit in no time:
Outside activity: Gardening
Training You’ll Need:
The movements involved in caring for plants – raking, lifting, bending and crouching – use a surprising number of upper-body, lower-body and core muscles, says exercise physiologist Rachel Hazuga, a lecturer in the Exercise & Sport Science department at the University of Wisconsin-La Crosse.
“You’ll want to include multi-joint exercises – like squats and lunges – along with low-back strengthening moves,” Hazuga says. Not only will these make the job easier, they’ll help prevent low-back pain, she adds.
So before you start planting and weeding, perform 12-15 repetitions of the following moves 2-3 times per week. You may also want to do lunges (see tennis section below).
Warm-up Stretches:
Squats (legs and core)
1. Stand with feet shoulder-width apart and place hands behind your head, lightly touching fingertips together.
2. Keep eyes focused straight ahead and abdominal muscles engaged (tighten them as if ready to take a punch); bend at the hips and knees and lower yourself into a squat, keeping heels on the ground and back straight. (Go as low as your flexibility allows, ideally until your thighs are parallel to the floor.)
3. Pause and slowly rise back up. Use a chair for balance if necessary.
Superman (lower back)
1. On a mat, lie on your stomach with arms extended overhead and palms facing each other. Exhale, contract your abdominal muscles, and slowly raise both legs a few inches off the floor while simultaneously raising both arms a few inches off the floor.
2. Don’t arch your back.
3. Pause and gently inhale while lowering your legs and arms back toward starting position.
You may also want to do a lower-back stretch (see golf section below).
Outside Activity: Hiking
Training You’ll Need:
Walking up and down varied terrain requires balance and strength, Hazuga says.
Leg exercises and yoga help strengthen ankles and hip muscles – key to navigating hiking paths.
Warm-up Stretches:
Calf raises (strengthens calf muscles)
1. Stand 2 feet in front of a wall, with your hands against it in a push-up position. Lean your body in toward the wall in a straight line, keeping heels on the ground
2. You should feel a stretch throughout your calves. Now, still leaning, raise yourself up on the balls of your feet. Pause and slowly lower back down. Repeat 15 times.
Tree pose (do this challenging pose near a wall for balance, if needed)
1. Stand and shift your weight to your left foot; raise your right foot by bending the knee. Reach down and clasp your right ankle with your right hand; pull your right foot up and place the sole against the inner left thigh (or as high as you can get it without discomfort), toes pointing towards the floor.
2. The center of your pelvis should be over your left foot. Firmly press the sole of your right foot against the inner thigh and resist with the outer left leg to hold it in place. While balancing on left leg, press hands together in a prayer position and focus on a point on the floor 4-5 feet in front of you.
3. Hold for 30-60 seconds. Repeat with opposite legs.
Outside activity: Golf
Training You’ll Need:
A golf swing involves strength, power and stability, says David Donatucci, director of fitness and performance for the PGA (Professional Golfers’ Association) of America.
“The hips work to stabilize, generate speed and rotate during the swing while the abdominals and lower back muscles help maintain posture,” he says.
Warm-up stretches that strengthen the hamstrings, gluteal and back muscles, as well as multi-directional abdominal exercises, will assist you in getting into shape for the links, according to Donatucci.
Warm-up Stretches:
Hamstring curl (strengthens hamstrings and glutes)
1. Lie on your back with your heels on the seat of a sturdy chair, toes pointed up, arms next to your sides, palms facing up. Dig heels into chair as you raise hips until shoulders, hips and knees align (don’t arch your back); pause for a second or two and then slowly return hips to the floor. Immediately start again without resting, and repeat for 12-15 reps.
Side planks (strengthens core muscles – abs and back)
1. Lying on your side, prop yourself up on your elbow, keeping legs straight with feet stacked on top of each other. Contract your abdominals and raise your hips off the ground until your body forms a straight line. Hold for 20-30 seconds, gradually increasing time as you gain strength. Switch sides and repeat.
Lower-back stretch
1. Lie on your back with arms out to your sides, palms facing up. Bend your right leg to a 90° angle while keeping the other leg straight on the ground.
2. Keeping shoulder blades in contact with the ground throughout the stretch, slowly drop your bent right leg towards the left leg and cross your body as you simultaneously turn your head to the right to increase the stretch.
3. Use your left hand to increase the stretch by gently pulling your right knee toward the ground; stop if you feel any discomfort beyond a gentle pull. Hold for 20-30 seconds; repeat on the opposite side.
Outside activity: Tennis
Training You’ll Need:
Upper- and lower-body strength, along with endurance, are critical for getting into shape for this sport. You’ll need quick bursts of energy to play without getting exhausted.
“Playing tennis requires short bouts of intense running, not long endurance runs,” says exercise physiologist Michele Olson, Ph.D., CSCS, professor of exercise science and research director for the Auburn University Montgomery Human Performance Lab in Alabama.
So alternate your long, slow runs with shorter interval workouts three to five days a week, building up to 20- to 30-minute sessions.
Warm-up Stretches:
Olson recommends mixing and matching the following to create your own interval routine. (If it’s too difficult, double the “rest” periods.)
* Alternate sprinting for 5-10 seconds (depending on your fitness level) and walking for the same amount of time for a total of five times.
* Jump rope for 30 seconds, rest 30 seconds and repeat five times.
* Cycle fast (or use a higher setting on an exercise bike) for 30 seconds, slow down (or lower the setting) for 30 seconds and repeat five times.
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