The first full day of summer is like a breath of fresh air. You can feel the warmth of the sun on your skin, the breeze in your hair, and the excitement in your heart. Quickly, your focus turns to summer activities. As physiotherapists, we know how important it is to stay active and enjoy the outdoors, especially after a long winter. So without further ado, here is the Advanced Physiotherapy list of our top 5 summer activities.
1. Swimming: Swimming is a summer pastime and dare we say right of passage in White Rock. It's also a low-impact exercise that works your whole body and improves your cardiovascular fitness, flexibility, and strength. Additionally, laps in the pool can also help you relax and reduce your stress levels.
2. Hiking: Hiking is a wonderful way to explore nature and immerse yourself in fresh air. A strenuous hike will also challenge your muscles, bones, and joints. Hiking can improve your balance, coordination, and endurance and time in nature can also boost your mood and mental health.
3. Cycling: Cycling is another fun and eco-friendly way to explore White Rock and Surrey in the summer. Spin away to strengthen your legs, core, and back. Cycling can improve your blood circulation, lower your blood pressure, and prevent diabetes. Additionally, it can also help you burn calories and lose weight.
4. Gardening: Gardening is a relaxing and rewarding hobby that can beautify your home and provide you with an abundance of fresh fruits and vegetables. Time spent in the garden works your hands, arms, and shoulders. Gardening can improve your fine motor skills, hand-eye coordination, and dexterity. It can also reduce your risk of depression and dementia.
5. Yoga: Yoga is a holistic practice that can enhance your physical, mental, and spiritual well-being. It's also a fabulous activity that stretches your muscles, improves your posture, and increases your range of motion. Yoga can calm your mind, relieve tension, and promote mindfulness.
Summer is the ideal time to enjoy outdoor sports and activities, but it also comes with some risks of injury. As physiotherapists, we often treat patients who suffer from common summer sporting injuries such as sprains, strains, fractures, heat exhaustion and dehydration. Here are a few tips on how to prevent them and stay healthy and active this season.
Warm up properly before any physical activity. This helps to increase blood flow and flexibility in your muscles and joints, and reduces the chance of tearing or over stretching them.
Wear appropriate footwear and protective gear for your sport. This can prevent injuries such as ankle sprains, knee injuries, shin splints and blisters. Make sure your shoes fit well and are comfortable, and replace them when they wear out.
Stay hydrated and avoid alcohol. Drinking enough water before, during and after exercise can help you regulate your body temperature and prevent dehydration, which can cause headaches, dizziness, cramps and fatigue. Alcohol can impair your judgment, coordination and balance, and increase your risk of heat stroke and dehydration.
Rest and recover. Don't overdo it and listen to your body. If you feel pain, stop and seek medical attention if needed. Give yourself enough time to recover between workouts and avoid exercising in extreme heat or humidity. Resting can help your muscles heal and prevent overuse injuries such as tendinitis and stress fractures.
Stretch and strengthen. Regular stretching can improve your range of motion and flexibility, and prevent muscle tightness and soreness. Strengthening exercises can help you build muscle mass and endurance, and protect your joints from injury. Of course, our team at Advanced Physiotherapy will be delighted to develop a personalized exercise program that suits your needs and goals.
Enjoy summer in White Rock safely and happily. Remember to have fun and stay active! See you at the beach!