Spring Forward into Nature

It can be hard to drag yourself out of the house when it's miserable outside, but now, as the clocks have gone forward and the days are getting warmer and longer, it’s the perfect time to spring forward into nature, get outdoors and enjoy all the benefits. As we talked about in our February blog, your body doesn’t make enough Vitamin D over the winter months. During the spring and summer however, simply being outside is enough top up your levels – this helps in the protection of everything from your immune system to osteoporosis and muscle health.

For some this will be walking the beautiful Jersey lanes or coastal paths, and for others, it will be getting into the garden to weed, sow hardy annuals or repair bare grass patches. Here are a couple of suggestions from us on ways to improve your fitness and health and prevent injury.

Walking

The simplest of physical activities, but also one of the most beneficial. Historically, we have focused on the quantity of steps we do, partly because the 10,000 steps a day message was so simple. But the latest research shows that the under-60s should aim for 8,000-10,000 steps per day, while the over-60’s should aim for between 6,000 and 8,000 steps a day.

Walking ticks so many boxes, improving our brain, mental and musculoskeletal fitness as well as physical fitness, and walking with good technique engages the muscles at the back of the body such as glutes, hamstrings and calves.  All of which helps to improve our bone density and reduce the risk of osteoporosis and broken bones.

For extra health points, you could even try strolling backwards for a while as the late Michael Mosley suggested; a great way of easing knee and lower back pain, and even improving your memory. Go carefully and do not try that on a coastal path!

For coastal path walks, it’s a sensible idea to wear a boot with good ankle support. While that might be a little hot on a sunny day, it’s worth it to avoid the risk of getting a painful inversion sprain. Another way to help you stay upright is walking poles, or Nordic walking sticks, which offer valuable ‘tripod stability’ – particularly important as you get older. As well as keeping you steady and improving your pace, they give your upper back and shoulders an excellent workout so, spring forward into nature.

Gardening

Working both your cardiovascular and muscular systems, there are few more all-encompassing ways to exercise than gardening. Though you might not think of it as a traditional workout, to avoid soreness the next day, it’s good to treat it like one. Warm up by doing the lighter tasks first and try to vary activities that involve bending (weeding and planting) with those that involve standing tall (higher pruning). Do some stretching when you’re done outside and treat yourself to a nice hot bath to soothe aching muscles.

While you are gardening, it’s important to keep your back straight and supported, to minimise the risk of strain. As you bend, make sure you move from your hips or knees, rather than your lower back; if you are lifting anything, keep it as close to yourself as possible, ideally around the level of your belly button.  Using a kneeling stool will give you ‘tripod stability’ and is a helpful way of keeping your back straight, making it easier on your body after you’ve been working away for a while.

Without realising it we naturally do a lot of squatting when in the garden - scientists say that squatting is one of the best exercises you can do for your major muscles below the waist. It’s also great for toning your calves and improving bone density.  To squat properly: start with your feet shoulder width apart and arms crossed in front of you or by your side. Push your chest out, keep your core and glutes engaged and turn your knees slightly outwards so that your body weight is going slightly onto the outside of your foot. Bend your knees until your legs are parallel to the floor, then stand up straight once again. If your knees bother you push your bottom back as you squat and don’t go down so low, and if you have stiff ankles you might like to try using a wedge beneath your heels for an elevated squat, which should make it easier.  

Why not reap the strength benefits, and incorporate 10 controlled and well-executed squat reps while you are pottering around the garden?  However, you choose to spend these longer days, enjoy and spring forward into nature!