No matter what your favorite season is, spring is what makes you want to try new things, or at least leave the house. After the dark and cold months of winter, spring symbolizes a new beginning and sunny time. This is why looking for spring events to arrange activities for the whole family should not be stressful, but rather fun. However, finding a way to safely entertain everyone in the circle may be more difficult than it seems on paper. Maybe your partner likes outdoor activities, but you prefer to enjoy the warm weather from the inside with the windows open.
Choosing to exercise outdoors in spring is the best way to exercise. At the same time, spring is the best season for health investment. Regular exercise can enhance the body’s immunity and significantly reduce the incidence of respiratory diseases during the year. Going out is not only good for the body, but the most important thing is to relieve the depressed mood in winter. A walk in the outside world, whether it’s an outing, mountain climbing, or other outdoor activities, will be more rewarding than indoor fitness. Whether you are organizing a calendar of spring events now or just daydreaming about what to expect on the coldest and darkest days of winter, planning ahead is never a bad idea. Even if you are in the winter, collecting some ideas to pass the time of March, April and May is a reliable plan. So take out your notebook and start making a list.
Walking
In the days when spring is just beginning to come out, brisk walking is a good choice. For people who usually lack exercise, it is not very scientific to practice running at the beginning, and it is easy to cause impact on the knee joint. It’s different if you go briskly. When you stroll around in the fresh air, you can not only breathe fresh air, but also achieve the effect of exercising fat. Experts suggest that the minimum amount of exercise a person should consume per day should be 3,000 calories, which is exactly the same as the calories consumed by walking 10,000 steps.
Tips: Prepare cold-proof clothing, comfortable shoes, and do moderate stretching and flexion exercises. After walking for 5 minutes, you can speed up the pace. People who walk faster can walk about 120-130 steps per minute. It takes 1.5 hours for 10,000 steps a day, and it can be done in batches. You should walk briskly for at least 30 minutes each time.
Jogging
Jogging is a simple and practical exercise. It has a good effect on improving cardiopulmonary function, lowering blood fat, improving body metabolism, enhancing body immunity, and delaying aging. Jogging also helps to regulate the excitement and inhibition of the cerebral cortex, promote gastrointestinal peristalsis, enhance digestive function, and eliminate constipation.
Tips: Do 3-5 minutes of warm-up activities before jogging, such as stretching and freehand exercises. Jogging speed should be controlled at 100-200 meters per minute, and each exercise time should be about 10 minutes. The correct posture for jogging is to make a fist with both hands, the pace is even and rhythmic, pay attention to landing with the forefoot instead of the heel, and do finishing exercises after jogging.
Riding
We can easily find that people who often ride bicycles are ten years younger than those who do not exercise. Frequent cycling can improve lung function, especially for people suffering from bronchitis or asthma. Cycling is a good aerobic exercise, and does not cause excessive load on joints and muscles. It is good for people suffering from arthritis, overweight or simple physical condition, etc. Cycling does not make your body overly fatigued, and you can continue to ride even when you are old. From this point of view, cycling should be regarded as a hobby early.
Mountain Climbing
Mountain climbing is an excellent aerobic exercise. If you climb on a hillside at a speed of 2 kilometers per hour for 30 minutes, the energy consumed is about 500kcal, which is equivalent to the energy consumed by 45 minutes of swimming. Although climbing is good, it is easy to hurt your body if you do not grasp the strength. Therefore, you must do preparatory activities before climbing the mountain, and let the muscles and joints move. Similarly, after climbing the mountain, be sure to do some tidying and relaxing activities, such as walking on flat ground for about 5 minutes after going down the mountain. It is most appropriate to keep the center rate of the climbing process at 120-140 times per minute.
Precautions for Outdoor Activities in Spring
Also pay attention to cold and warm during spring activities, and the fitness time can be between 14:00 and 20:00. Studies have shown that after 14:00, human body functions begin to rise and reach the best from 17:00 to 19:00. This time period is most suitable for exercise. Morning exercises are also okay, but you must choose a place with a good air environment. There are many negative ions in the air that are beneficial to the human body, which are easy for the body to absorb.
It is recommended to bring a quick-drying towel with you for outdoor activities in spring to wipe off sweat from your forehead at any time. It is recommended to choose wicking and quick-drying clothing, but you must beware of changes in the weather and cold at night, so you must bring warm clothing. The hat can effectively keep the head warm. More importantly, spring is a windy season. When you are sweating profusely and resting at the vent, wearing a hat can effectively prevent colds and headaches.
Water bottle is an indispensable item for outdoor activities in spring, don’t ignore it. During outdoor activities, our body will definitely sweat a lot. At this time, hydration is very important. However, some people drink a large amount of water at one time. Drink all of them in one bottle at a time, or even two or more bottles. But have you found that even if you drink too much, the thirst for a while will not be able to make up, or even stomach pain, etc., so it is very undesirable to carry out a lot of hydration after exercise. Choosing a sport water bottle can remind you of the volume of water you drink and help you replenish water correctly.
