The weather is finally perfect for outdoor activities, for grilling, for yard work — for any reason to get outdoors. But it is especially perfect for getting back to your outdoor workout routines. Remember how great you felt last summer when you were in the swing of things, getting outside and running, biking, walking three or more times a week? I bet you felt younger, stronger, and healthier.

Before you get all enthusiastic and immediately hit the trails again as regularly as you did last year, remember that the most likely time to get injured is early in the season before you have re-established your resilience. I want to remind you about some key areas to consider to prepare you for your amazing return.

Physical Resilience

The first thing that probably comes to mind is stretching out and warming up. And this is important — perhaps the most important thing to consider. Different workout routines require different focuses and unless it is your first year doing something new, you probably remember the basics, but let’s review. Don’t try to go all out right away. Start slowly so you can get the blood flowing and give the muscles a chance to “wake up.” You probably know your problem areas, so work on those first. Make sure you are equally warmed up left and right, front and back. And don’t forget your core — that is the most neglected area for stretches.

Another important part of physical resilience is body alignment and mind-body connection. This is where your doctor of chiropractic comes in. One telltale sign you need an adjustment is to look at the bottoms of your shoes. Are the wear patterns even? If not, that means you need your pelvis and hips aligned.

Mental Resilience

Your brain will remember last year when you were running or biking for miles without fatiguing. What you probably won’t remember is that it took (at least) a few weeks to get you to that point. Prepare yourself mentally for the initial difficulty of getting back to your normal form and toughness. Accept a few glitches and bumps in the road to start. And here’s where mental and physical meet — preparing physically will help you avoid the early season injuries that can mess with your head. The last thing you want is an excuse to quit early on.

Nutritional Resilience

This may be one you had not thought about. Maybe you considered hydration, but what about the food you eat or the supplements and vitamins you take? These are an important part of getting back into summer workout shape as well. I am not just talking about creatine or protein the morning of your first workout — although that is better than nothing. What about preparing your whole body ahead of time? If you’re older like me, you may want to consider collagen about a month before your first venture. This way your connective tissue, ligaments, and tendons are pre-optimized for the stresses they will be put through.

The average person who starts a workout program starts with a less than optimal physiological environment. Unless you have consulted with a functional medicine doctor you probably have only a partial picture of the things you can do to improve your resilience. Inflammation, systemic problems like hypothyroidism, vitamin deficiencies, and imbalances in amino acids can all add up to increased risk of injuries. In fact, according to the National Institutes of Health, 79% of people with hypothyroidism have some form of myopathies, or problems of weakness and fatigue of the muscles. And while that is a reason for caution when beginning a workout program, it is also an added reason to do just that!

So, get out there after you have prepared your mind, body, and spirit. And be prepared to encounter a better, healthier version of you on the road to health!

Dr. Burtis, D.C., M.S., CFMP, DACBN, has been providing natural healthcare to the Fairmont area at Burtis Chiropractic Center for over 35 years. He uses a combination of chiropractic, nutrition, and functional medicine to help individuals restore and maintain health and healing through individualized care plans. The mission of Burtis Chiropractic Center is to provide transformational healthcare that takes an individual’s life to the next level. We strive to be a solution for families to experience transformational healthcare and help create vibrant and resilient lifestyles that can be passed to future generations.