Source link : https://health365.info/7-doctor-approved-guidelines-for-open-air-health-with-out-damage/
via I. Edwards
Spending time out of doors strolling, mountaineering or working is an effective way to stick wholesome right through the summer time. However sooner than you leap into a brand new regimen, well being mavens say you must take steps to stick secure and keep away from damage.
They counsel getting a minimum of 150 mins of average task every week, equivalent to brisk strolling, to stick in form.
Outside workout comes with contemporary air and nice perspectives—however it may well additionally include some added dangers, warned Dr. Travis Miller, a sports activities drugs physician at Penn State Well being Orthopedics in Berks County, Pa. He shared his most sensible protection guidelines:
1. Get started gradual and stable.
If you have not labored out a lot right through iciness or spring, take it simple. “As people are excited to work on their fitness goals, sometimes they decide they’re going to exercise for an hour a day starting Monday, but by Wednesday or Thursday they’re so sore they can’t move,” Miller mentioned.
Get started with a 15-minute stroll day-to-day, then building up that via 10% each and every week to construct staying power slowly.
2. Stretch your ft and ankles.
One of the not unusual accidents Miller sees comes to overused tendons within the ft, ankles and heels.
Do that easy stretch: Take a seat with legs instantly and loop a towel or blouse round your ft and grasp each ends. Push your ft ahead to…
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Publish date : 2025-06-22 17:11:00
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