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Put Some Spring in Your Step
By Jeffrey Crupi

Spring is in the air and now is the perfect time to start incorporating exercise into your day!

Now that the warm weather is here, it's the ideal time to take advantage of outdoor activities that will help to keep you physically fit. Before you begin your outdoor excursions, make sure you have a good pair of walking or running shoes. A quality pair of athletic shoes will help avoid injuries in the hips, knees, feet and ankles, as well as the lower back.

Walking
Proper form is an important aspect to consider when taking up walking as an exercise. Make sure your posture is tall and abdominal muscles are tight. Avoid bending forward because this could adversely affect your lower back and hips. While you're walking, focus on walking heel to toe. Keep your arms close to your body so they brush your sides on the upswing and downswing. Here are walking tips – try them walking around your school building before or after work with fellow teachers.

  • Walk six times a week for 10-20 minutes.

  • After a month and a half, increase each session by three minutes until you're walking 45-60 minutes.

  • Add hills and different terrains. This will burn additional calories and strengthen leg muscles.

  • Sneak in a walk whenever you can – try laps around the school during lunch or take the long route to pick up students from special classes.

Jogging
As with walking, maintaining proper form is crucial for jogging success. Keep your arms bent and close to your body for balance and form. Remember to never look down when you run. This will put unwanted pressure on your upper back and neck.

  • Mix walking with jogging – walk for three minutes, then jog for two minutes. Repeat this cycle four times.

  • Gradually increase your jogging time and decrease your walking time.

  • Jog every other day.

  • Jogging after school can be a great stress reliever. Give it a try!

Biking
Biking is also an excellent after-school or weekend family activity.

  • Always wear your helmet and follow rules of the road.

  • Bring a water bottle to avoid dehydration.

  • Begin by biking two miles. Do this for a few weeks until your body feels ready to increase the distance an extra quarter of a mile. Continue to increase distance until you can complete a five-mile bike ride.

Have fun!

Jeffrey Crupi is the owner of Peak Fitness Gym in Westport, CT. He is a certified fitness specialist with a degree from Marymount Manhattan College.

April, 2004, Vol.34, No.7