(4/2019) Spring cleanup is just around the corner. Cleaning up the yard or spring cleaning the house can cause achy muscles if you don't prepare for it. Stretching is a good way to prevent getting sore, achy muscles after a long day of hard work. We always hear that stretching before and after your workout is advisable. Some people believe and practice this and some don't.

Hopefully you kept your workout going through the winter and your muscles and body are ready for the work ahead. Spring cleanup can present a whole different kind of challenge to your muscles. I had someone tell me he didn't need to lift weights because he carried lumber and materials for his job all day. He thought that was working his muscles enough but after he started lifting and doing cardio he realized it was a completely different way of working your body. I know some jobs challenge your muscles and body more than others but exercising is another way of moving and using your muscles.

Cardio is a good way to improve endurance to be prepared for the long days of yard cleanup. Cardio exercise for endurance can consist of a long walk, a jog or a challenge of combining both in intervals. Depending on your level of exercising can determine what you will do. People just starting out should talk to your doctor if you have conditions or questions that may require special guidance through your exercise program. Starting slow is usually the best way to go. Start with a walk that is challenging but doesn't completely exhaust you. You should be a little tired when you finish but after a few times you will be ready to add time and distance to your walk. Changing the route you take is also advisable to keep your body guessing as to what you will challenge it with next. Your muscles have memory, so if you walk or do the exact same thing each time your body with become conditioned for that and will not advance in strength or endurance as much as if you change things up a little.

Weight lifting is another way to improve strength, endurance, energy and overall better condition. This, like any other exercise, should be approved by your doctor if you have any condition that may limit or change the way you need to proceed. Most people can start slow and work up as the exercises become easier. Proper form and amount of weight is very important when you are starting out. Receiving instruction from a trainer is a good way to get started. Asking a friend that has been lifting for a while and working out with them is another way to get started, just remember that what works or is OK for one person may not be advisable for you. Listen to your body and don't push yourself too hard if something doesn't feel right to you. Starting slow and adding a few repetitions or a small amount of weight when it seems to be getting easier is the way to increase endurance and strength in your muscles. Bodybuilding is a completely different process and should definitely be guided by a professional. Some people think because you lift weights that you need to lift a lot of weight or work up to lifting more weight as quickly as possible and that is not the way strength and conditioning training works.

All that I have suggested is building you up to be better able to do the spring work that awaits you. One more component is necessary to get you in the best shape possible for the work ahead. Stretching is a very important part of this preparation if not the most important one for me. Raking leaves, pulling weeds, getting the stones back where they belong and adding more that were displaced from plowing snow is hard on your back, legs, arms and whole body in general. Stretching a little before you start your day is always a good way to condition your body for the days activities but it is really important before you start a day of hard work that you are not use to doing. Your muscles may not tighten up as much if you stretch them first. Stretching may definitely help at the end of the day after you have worked your body doing harder work than it is use to doing. Lifting, pushing, pulling, bending and using muscles that don't normally get used much will cause stiff, achy muscles. Taking a few minutes during the workday to stretch may help a little. Stretching when you finish can also keep some of the aches and pains away. Applying heat before stretching may also ease the muscles into a deeper stretch that may make the aches and pains a little less intense. Not everyone will experience distress after a long day of spring cleanup but most will feel some discomfort and the older we get it seems the more we feel it.

I wish I could make the Spring yard and house work a little easier but since I can't I hope these suggestions will help you get the work done with as little discomfort as possible. Try to think of it as a good way to start you summer workout program. Remember to keep moving, you'll be glad you did.

If you have any questions or need help getting started, please call me 717-334-6009, or via e-mail at fitness@emmitsburg.net