As the weather begins to warm up and we start spending more time outside, one thing to be mindful of is return to activity. If we haven’t been as active as we would’ve liked over the winter months, that’s okay! Getting back to moving and exercise is important, but also knowing how to get back into it is important.
Often times, we tend to do too much too quickly when returning to an activity after a hiatus or when we pick up a new activity. For individuals who have been less physically active, would potentially benefit small increases from week to week in the amount of work done per week. For example, if someone is returning to running, increasing the weekly mileage from 10 miles to 20 miles in the following week may lead to potential injury if the that model is sustained for multiple weeks.
However, increasing the total mileage from 10 miles by up to 10% in the following week (11 total miles) is more sustainable in for long term progress and allows the body to adjust to the increase in activity. Once an individual becomes more physically active and is able to take on more activity, then the increases from week to week can exceed 10%.
It can become overwhelming or difficult to do this on your own, but it doesn’t have to be. Our licensed physical therapists are very knowledgeable in helping individuals begin or returning to activity. Visit one of our three locations in Glendale, Kew Gardens (soon to be Briarwood) or Manhasset to get started today!
Christian Cardenas, DPT, CSCS
