As spring is getting closer and closer, many people are wondering how to get back into outdoor physical activity now. We have specially selected the best tips for you!
The right clothing
At the beginning it is important to protect ourselves with proper clothing (and some vitamins like D and C). Footwear should be comfortable, adapted to your feet and to the changing weather conditions, because we can still get hit by bad weather: rain, wind, storm, hail and sudden sun. Also equip yourself with thermoactive clothing, which will protect your body from losing heat – it will protect you from potential flu and unfavorable interruption of exercise
First steps – recommended dose of exercise
If you’ve been sitting at home for the past few months, getting back to physical activity won’t be so easy. Especially since we are still annoyed by the pandemic. In this configuration, many people have frozen joints, unstirred muscles and very poor condition. So let’s start with the basics. According to the World Health Organization (WHO), every adult should engage in moderate-intensity sports for at least two and a half hours per week and vigorous-intensity physical activity for at least 75 minutes. This can be a good guideline for anyone wondering how much their exercise should be at the start. Let’s also mention steps, which are getting more and more attention. The WHO states that on average we should be taking between 6,000 and 8,000 steps minimum
Exercises for older people
In the case of seniors, the situation is a bit more complicated. Of course there are those who exude vitality even at the age of 70 and would put many a teenager to shame. Others, however, suffer from chronic illnesses or have just finished dealing with other health problems. This is why, before taking direct action, it would be a good idea to consult with your doctor. He will instruct us how much we can afford, where is the limit of our body. Next, you should direct your steps to a physiotherapist or rehabilitator. They are very often prepared to work with seniors and will certainly advise you the right exercises, which will allow you to maintain a high level of physical activity, but at the same time will not overload your body
Physical activity can be done by seniors in several ways: individually – at home or outdoors, and in groups. In the first case, some exercises that can be done in the comfort of your own home can be found on the Internet. Others include, for example, very popular Nordic walking
In the case of group exercises, it is necessary to sign up for classes. Often such courses are organized by Social Care Homes or Houses of Culture. On the official website of the city you will certainly find information on which institutions deal with such matters, you can also make a phone call to the hotline, where such information will be immediately provided.