Step 1: Even though you have maintained your cardiovascular conditioning at the gym, outdoor exercise is harder on your joints. If you have been on the elliptical or treadmill, your joints will need to ease into a road workout. Start off running on grass, track or trail. Pay attention to the terrain and watch for potholes.

Step 2: Those of you who love spin class will need to "tune up" your bike handling skills before heading out. Start slow with shorter routes at first.

Step3: During any outdoor exercise or sport  you need to consider heat, humidity, sun & allergies. Wear a hat, stay hydrated, protect your skin & be aware of allergens that may trigger an unwanted response. Speak with your physician regarding the best time to take your allergy meds while exercising outdoors.

Step 4: Be careful when going from indoor resistance training to outdoor sports. Sports such as soccer require lateral movements that typically are not addressed with indoor workouts. Start slowly and ease into it to protect your joints.  Change your training routine before you head outside to be more sports specific.

Step 5: Drink plenty of water before and during exercise. Outside, water may not be accessible, so plan accordingly.

Step 6: Stay aware of surroundings. Music devices can make it difficult to hear traffic and other obstacles.

Step 7: Keep stretching! Whether inside or outside, muscles must stay flexible.

Step 8: Expect your body to need 2-3 weeks of transition before you ramp up your outdoor training or sports activity.

Ask about our Fit-Right program to evaluate your current physical condition and help you design a program to help you move safely to your outdoor sport or activity.