Spring forward with simple tips to get in shape

I know it's hard to believe, considering the new snow that fell Monday afternoon, but warm spring weather will soon be upon us. It's time for us to dig our athletic shoes out of the bottom of our closets and head outside to get some exercise and fresh air.

Spring is the perfect time to get motivated and get fit. Whether your motivation is training for an upcoming event like Spokane's Bloomsday, or just looking better in your bathing suit this summer, the important thing is to keep your motivation going strong.

It's also important not to overdo it and get discouraged or worse — injure yourself. After a long sedentary winter on the couch, many of us are not in our tip-top condition.

There are several keys to success when it comes to getting back into shape. Sure you might be able to get out there and charge through a ten-mile run, but your body will not thank you for it. In fact, resulting injuries could cause quite a set back in your training plans.

Last week the beautiful weather was calling to me. I put the baby in her stroller and out the door we went for a nice, long walk. I made it only about a mile when my legs started cramping and I had to turn around. That's when I realized that the mile I had to walk to return home was all uphill. Needless to say, it was a very long, slow journey back.

In my enthusiasm, I had forgotten one of the key components to any healthy exercise program; lots and lots of water. Adequate hydration is needed to keep muscles working properly. Without water, lactic acid builds up quickly, causing painful muscle cramps. Before you head out the door make sure you drink plenty of water, ideally keeping yourself well hydrated at all times. It's also a good idea to bring a water bottle with you while you exercise. As the weather gets warmer, water becomes more and more important for a safe and healthy workout.

Stretching is something many of us overlook, especially if we're just planning on a quick walk or jog around the block. But, by not limbering up muscles with a thorough stretch, we are setting ourselves up for a possible injury.

Muscles are really just fibrous tissue that flex and retract with use. By stretching them, we are preparing them for use by forcing more blood flow into the tissue and lengthening the muscle, making it less prone to tears or strains. Besides if done correctly, stretching can feel great, preparing you mentally and physically for the workout ahead. Make sure you stretch all basic muscle groups, paying special attention to those you plan on using during your workout.

Another key tip for us fair-weather athletes is to start slowly. Though last fall you might have been able to walk twenty miles without even getting winded, a long winter off puts us back at square one where exercise is concerned. Taking it slowly at first might injure your pride, but better your pride than your body.

Whatever your outdoor workout preference — walking, running, cycling, swimming, hiking, etc., the important thing is to begin at a comfortable pace. It can be tempting to push yourself during those first few days of activity, but your body will be better off if you work up to your workout gradually. Set small goals for yourself, pushing yourself incrementally farther each week. Within a month or two, you'll surprise yourself with the goals you've achieved.

By following these simple tips, you should be able to get yourself back into condition in no time. One last suggestion, though — next year let's take up some winter sport activities so we stay fit the whole year through.