Take Advantage of Spring and Get Some Exercise

Spring has sprung, and I have sprung into action. Okay, that was a weak pun — forgive me, I’m excited. This is my favorite season because it means I can get out of the stuffy gym and get into the fresh air. You probably already know that regular exercise is crucial for our overall health and wellness.

But a lot of people mistakenly think that the benefits of exercise stop and end at weight loss. In fact, exercise has a wide range of health benefits that go far beyond weight management. Some of the ways that exercise contributes to your health and wellness include:

• Reduced risk of serious disease like heart disease, stroke, metabolic syndrome and type 2 diabetes
• Better outcomes from infectious disease: Exercising regularly can cut your risk of serious complications from Covid-19, flu or pneumonia in half
• Decreased cancer risk: Regular physical activity reduces risk of developing many common cancers, including breast, colon, lung and stomach cancers
• Helps you maintain the ability to perform daily tasks and lessens your fall risk
• Helps regulate your sleep cycle
• Reduces chronic pain and inflammation
• Mental health: Improves mood, lowers stress, decreases anxiety
• You know how beneficial exercise is, but starting an exercise routine can be daunting. Some find it so intimidating that they never start at all. But spring is the perfect time of year to fall in love (again) with exercise.

First some exercise basics: Physical activity comes in many forms and can be adapted to all abilities — you don’t have to run a marathon or spend hours pumping iron at the gym each day. Simple activities like walking and stretching have great health benefits and are available to you at any time.

The CDC guidelines recommend a minimum of 150 minutes of physical activity per week. You can break that up into as many sessions as you like: five 30-minute walks, 15 10-minute yoga flows or even 150 one-minute jogs (if you’re really good at counting in your head).

If you’re just starting out on your workout journey, it’s okay if you can’t get to 150 minutes in a week yet. Take your time, pace yourself and build up your exercise routine until you get there. Remember: when it comes to moving your body, something is always better than nothing. Try these small changes that add bursts of exercise to your daily life:

• Take the stairs instead of the elevator
• Park a block or two away from your destination or get off your train/bus one stop early
• Walk your dog around the neighborhood instead of letting them out in the yard
• Now that the days are longer and the air is warmer, it’s the perfect opportunity to find an exercise routine that works for you and your needs.

Sunshine is a natural antidepressant

Depression rates spike during the shorter, darker days of winter. There’s even a type of depression called Seasonal Affective Disorder (SAD) that is associated with winter. Exposure to sunshine* is proven to benefit mood by increasing serotonin and regulating melatonin production. 

*Make sure you wear sunscreen and re-apply every two hours!

Bonding time with loved ones (including pets)

Though I enjoy building snowmen with my grandkids, I much prefer taking them to the beach or the park on a sunny day. Outdoor activities are a great way to socialize and bond with your friends and loved ones. Go for a walk with a friend. Throw a frisbee at the park with your dog. Chase your grandkids around the playground.

And if you prefer to be alone during your outdoor time, that’s okay, too! In addition to all the benefits we’ve already discussed, there’s nothing like a long, solo walk for clearing your head.

You’re more likely to stick to an outdoor routine

Starting an exercise routine is hard — sticking with it is even harder. It’s understandable that working out on a treadmill or elliptical gets boring: it’s the same movements, in the same room, with the same view, over and over. But exercising outside provides more novelty. You could run into an old friend or make a new one. You encounter wildlife, different weather, different terrain. You can walk on different streets or trails each day. Change up your routine to keep it fresh and interesting to you.

No special equipment required

There is no membership required to join the great outdoors; you simply open your door. Wear comfy clothes that you already own and get going. 

It doesn’t cost a cent

You don’t need to spend money to work out and feel good. Public parks, fresh air and sunshine are free.

Though exercise has tons of benefits, it is important to note that the safest way to approach a new exercise routine is by talking about it with your MDVIP physician. 

Now that you’re done reading this, I hope you’ll log out of your email and step outside!