Spring Into Movement: Is Your Body Ready?
Spring has arrived. The days are getting longer, the mornings are warmer, and suddenly the idea of getting outside and being more active seems a lot more appealing.
Perhaps you're thinking about returning to running, getting back into the gym, spending more time gardening, or simply walking regularly again.
But here's a question worth asking before you launch into your spring fitness plans. Is your body ready for what you're asking it to do?
Your body adapts to what you do
During winter, many of us become less active. Shorter days, colder weather and busy schedules make it easier to spend more time sitting and less time moving.
When we move less, we risk losing some muscle strength, cardiovascular fitness, joint mobility and physical endurance. This doesn't mean our bodies are deteriorating simply because we've had a quieter winter. It means we need to give them the right stimulus to rebuild fitness.
Our bodies remain remarkably adaptable throughout life. Research demonstrates that people in their 60s, 70s and beyond benefit from appropriately prescribed strength and aerobic exercise. It's never too late to improve your physical capacity.
Your spine plays an important role
Think about the activities you'd like to enjoy this summer. Walking along the beach. Swimming. Playing golf. Running. Gardening. Picking up your grandchildren.
All involve your spine. Your spine provides structural support, allows movement and protects your spinal cord. Muscles surrounding your spine and pelvis help transfer forces between your upper and lower body.
Your nervous system also relies on sensory information from muscles and joints to coordinate movement, balance and body position.
When your back or neck becomes painful or stiff, everyday movements sometimes become more difficult. You might start avoiding certain activities or moving differently to protect yourself. Over time, this avoidance sometimes contributes to reduced strength and confidence.
The answer isn't to stop moving. It's to find the right amount and type of movement for your current capacity.
Five movement checks to try this spring
Before increasing your activity, take five minutes to explore how comfortably your body moves.
Rotate your spine. Stand comfortably and gently turn your upper body to look over each shoulder. Notice differences between sides.
Bend forward. Slowly bend from your hips and knees, reaching towards the floor. Notice whether the movement feels comfortable.
Sit and stand. Rise from a chair five times without using your hands, if comfortable and safe. Notice your leg strength and control.
Test your balance. Stand on one leg near a stable support. See how comfortably you maintain your balance for up to 20 seconds on each side.
Walk briskly. Walk for five minutes at a comfortable, purposeful pace. Notice your breathing, energy and walking comfort.
These are movement awareness exercises, not diagnostic tests. They help you recognise areas you might want to improve.
Start slowly, build consistently
One of the most common mistakes people make when returning to exercise is doing too much too soon. You feel enthusiastic, so you double your walking distance, return to heavy gym sessions or spend an entire weekend gardening.
Then Monday arrives, and everything hurts!
A better approach is to gradually increase your activity. Start with manageable sessions and build your duration, frequency or intensity as your body adapts.
Some muscle soreness after unfamiliar exercise is normal. Persistent or worsening pain deserves attention.
Where does chiropractic fit in?
At Lane Cove Chiropractic Centre, we assess spinal movement, joint function and other physical factors relevant to your symptoms and activity goals.
Where appropriate, chiropractic care, exercise advice and movement rehabilitation form part of an individualised approach to managing musculoskeletal problems.
Our aim is to help you move comfortably and confidently so you feel ready to enjoy the activities you love.
Lane Cove Chiropractic Centre • Patient Education
Spring is a wonderful opportunity to invest in your health. Don't wait until you're fitter to start moving. Start moving at a level appropriate for you, and allow your fitness to develop.
Ready for a more active spring?
Book a spinal health assessment at Lane Cove Chiropractic Centre. We'll help you identify movement limitations, discuss your activity goals and develop a sensible plan for getting active.
Dr Mark has a special interest in helping recreational athletes of all ages perform better and prevent injury. Correct breathing and postural alignment are critical for top performance and injury prevention and is an integral part of “The Over 40 Athlete System” that Mark has developed.
Dr Julie has a special interest in helping mothers and “mothers to be”. Her Post Graduate qualifications in Paediatric Chiropractic and as an ex-midwife give her a unique ability to help pregnant women, new mums and their young children.
Yours in Health,
Dr's Mark & Julie
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