Conditioning for the Sport of Life

By Kim Miller

 

Newton’s first law of motion may be that a body in motion stays in motion. When it comes to our bodies, there are steps we can take to smooth that path and keep us moving longer.

 

We’ve all been there: the first nice weekend in spring, we pull out our bikes and go for a ride. It feels glorious, but for the next few days we are sidelined with aches and pains. Like an athlete who doesn’t play without months or even years of training, we need regular and consistent exercise to keep us in the game.

 

An active lifestyle or job may not be enough. Most of us need to supplement repetitive movements with: strengthening for balance, stability for support, and movement for a solid foundation. The recommended weekly exercise guidelines for Americans is 150 minutes of moderate-intensity physical activity and two days of muscle-strengthening activity.

 

150 minutes may sound like a lot, but don’t worry, you can break it up into manageable chunks. Monday, take a brisk 30-minute walk with your dog after dinner. Tuesday, ride your bike to get coffee 10 minutes each way and you’re a third of your way there! When it comes to strength training, focus on your large muscle groups, like legs, back, chest, core and shoulders. You can work more than one area at a time with compound moves like a squat-to-overhead-press.

 

Just like an athlete, we should train for the specific activities we enjoy. Before hitting the trails, try walking in your neighborhood, gradually increasing your time and route intensity so when it’s time to head up that mountain you can do it easily and not be out of commission for days afterward.

 

Don’t forget to bookend your activities with a good warmup before and stretching after. Warming up for 10 minutes before hitting the garden and stretching for 10 minutes afterward will result in less soreness the next day.

 

We exercise so we can take advantage of beautiful weekends, joining friends on hikes, walking to the market instead of driving, or jumping into a game of pickleball without fear of soreness or injury.

 

So, friends, get out there, get moving and stay moving!

 

Kim Miller is the Eugene Family YMCA Health and Wellness Director and has been a fitness professional since 2003.Kim Miller is the Eugene Family YMCA Health and Wellness Director and has been a fitness professional since 2003 – INSERT Y LOGO PLZ