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Change your focus and put some “Spring” back in your game.

Gearing Up for Your Sports Season. What you can do to get ready.

Cycling

Like other sporting equipment today, the technology has really improved and you can buy bikes with shocks on the front and rear wheels and on the seat. It makes for a much easier ride and no agony at the end. There are also bike sizes geared to women and their body types and ability. If you are thinking of taking up biking this season, why not go out and test drive a few. You will see and feel the difference.

Did you know that cycling provides a gentle low-impact workout without putting too much stress on the spine? If you have any back problems, racing or drop handle bars are not back-friendly and should be avoided. There are lots of more user friendly handle bars available to better suit your needs.

Before starting out, a few stretches are in order. Cycling strengthens major muscle groups to improve back support and improves circulation, which helps deliver oxygen and nutrients to the muscles. With better circulation, strained muscles are able to heal more quickly.

One of the tips on biking is that you can go as fast or as slow as you like just like walking. It does make for a great family sport.

Gardening

Gardening is a fast-growing hobby in Canada, and it can provide the benefits of stretching and being active without the risk that can come from participating in a high-impact sport.

Begin slowly and map out your project, dividing it into small segments. Don’t try to accomplish everything in a single day.

Treat gardening as you would any other exercise, and warm up before you begin to loosen your muscles. Once you begin gardening, take brief breaks every 10 to 15 minutes and get up and move around to keep your muscles loose. If you are going to kneel for long periods of time, use a cushion, keep your back straight, and avoid sitting on your heels.

If you need to move anything heavy—such as flower pots or bags of dirt or fertilizer—make sure you use the proper lifting technique.

Golfing

Golf has become one of the most popular sports in Canada. While golf is generally considered a safe activity, it can produce injuries to the lower back and spine that cause episodes of lower back pain.

Golf workouts should be devoted half to improving flexibility and half to strength training. If you put too much emphasis on flexibility, you will have muscles that are loose but also weak and easily injured. If you put too much emphasis on strength, you will lose some flexibility, which will rob you of power and distance on your stroke.

The golf swing subjects the lower spine to rapid, intense stress that can lead to muscle strains. A continued incorrect swing can lead to disc disease, degeneration of the vertebrae, and joint disease. To reduce the risk of injury, golfers should warm up properly, develop good swing mechanics, and perform conditioning exercises off the golf course.

Swimming

Swimming is generally an excellent activity for people with back pain; however, it is important to pick the right stroke. The backstroke and frontcrawl are usually safe choices, but the breaststroke can be uncomfortable and it can strain your neck if you try to keep your face out of water.

In addition to swimming, aquabics (aerobic exercises performed in water) provide a gentle way of exercising the body with the support of water to reduce the stress of impact.

Walking is a great social exercise

People with ongoing or recurrent episodes of back pain may benefit from a low-impact activity such as walking. Among the benefits of walking for exercise are:

Strengthening muscles
Nourishing the spinal structures
Improving flexibility and posture
Strengthening bones and reducing loss of bone density
Controlling weight
Helping to prevent heart disease by reducing high cholesterol and high blood pressure levels

Sign up everyone you know to participate in at least one spring charity walk for a cause that you believe in. Everyone will feel energized at the end of the day and great about having being a part of giving back.

Fitness

Gearing Up for Your Sports Season. What you can do to get ready.

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