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Step into Spring & Summer Safely: Your Guide to Injury-Free Fitness

Spring into Action

Changes in Weather Change Your Activity Level

Spring is in the air, and that means more than just blooming flowers and chirping birds. It's a natural nudge to shake off the winter blues and be more active. Research that looked at the seasonality of physical activity proves this is true. Across various countries and populations, people are most active in the summer and less active in the winter.

Since it's likely that your physical activity levels are starting to trend up, we wanted to give you a few fun ideas to try, as well as some tips on how to navigate the change.

Embrace the Great Outdoors

Trade the treadmill for the trail: As the weather warms, escape the gym and head outside. Explore nature with hikes, bike rides, or even a walk or jog around the park. Soaking up the sunshine boosts your vitamin D levels and enhances your mood and motivation.

Turn your park into your playground: Public parks offer many fitness opportunities. Utilize the equipment for bodyweight exercises, join a pick-up game of basketball, play a round of disc golf, or find an outdoor fitness class.

Incorporate Seasonal Activities

Get active with seasonal sports: Participating in spring sports leagues like volleyball, softball, pickleball, or tennis is a fun and social way to get moving. You'll meet new people while engaging in friendly competition and getting some exercise.

Cultivate your green thumb: Gardening is a surprisingly active hobby. Digging, planting, and tending to your garden provides a full-body workout while connecting you with nature.

Navigating The Changes

Spring clean your activity plan: Just like your home, your exercise routine might need a spring cleaning. Evaluate your current program, identify areas for improvement, and think about what new exercises or activities you'd like to add.

Don't spring forward too fast: Spring is an exciting time with longer days, better weather, and new opportunities. However, don't take on too much too fast. Injuries from overuse and overtraining become more common in our clinics when people ramp activity up too fast.

Celebrate your progress: Track your progress and acknowledge your achievements, no matter how small. This will keep you motivated and focused on your goals.

Spring is a season of growth. Let it be the catalyst for your own personal transformation. By embracing the outdoors, incorporating seasonal activities, and refreshing your routine, you can spring into action and experience the joy of a healthier and happier you.

If you'd like someone to evaluate your current plan or develop a new one for you, we'd be happy to help! And of course, we're always here for aches and pains from too much too soon, or weekend warrior injuries from those spring sports.


1. Sex- and age-specific seasonal variations in physical activity among adults. Journal of Epidemiology & Community Health 2010;64:1010-1016.

2. Impact of Seasonality on Physical Activity: A Systematic Review. International Journal of Environmental Research and Public Health. 2022; 19(1):2. 4601/19/1/2

3. The Effect of Season and Weather on Physical Activity: Systemic Review

4. Seasonal Rhythms and Exercise 5919(04)00120-6/fulltext

5. Exercise Assessment and Prescription in Older Adults Webinar*2t7olk*_ga*MTEwNjIzMzg2MS4xNjgxODQyODcw*_ga_ZZJK74HXNR*MTY5NzIw Mjg2OC4xMi4xLjE2OTcyMDI4ODEuNDcuMC4w&_ga=2.227565085.1495021570.1697197738- 1106233861.1681842870


If you would like help with an exercise program to meet your needs, Marko Physical Therapy can help.

Make an appointment today with a physical therapist. We have in-person and telehealth appointments available.

A physical therapist can help you Restore Your Body!


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