ONE STEP AT A TIME How to Get Into Jogging in 4 Steps
leg stretched behind you. Keep your upper body straight and your hands on your hips as you press downward and move your hips forward. Once fully in position, hold for 30–60 seconds. Switch legs and repeat 10 times per leg. 3. Learn proper form. If you are inexperienced, you don’t want to simply throw on a pair of shoes and go for a run. This can do serious harm to your body and you won’t feel great afterward (and you should feel wonderful after a jog!). You can find jogging form videos on YouTube, or you can just ask us for help! 4. Make it a habit. Find a time every day when you can go for a jog, even if it’s short (let yourself build to longer jogs). It should be the same time every day. Then, stick to it. Get an accountability buddy to make sure you’re sticking to your schedule. Consistency is key!
Jogging can be a refreshing way to get physical activity every day. Some people jog for the enjoyment of it, others jog with intent — such as running a 5K. But if you are new to jogging, there are a few things to keep in mind for the best possible experience this spring: 1. Get the right shoes. While you don’t need to break the bank buying running shoes, it’s important to use the right shoes. You need shoes that support you as you go through the jogging motions. The right shoes will save your joints and muscles from undue strain. Don’t be afraid to try on several pairs of running shoes to find the right pair. 2. Learn the right stretches. Stretching before and after a jog is crucial. Just as you should warm up for any physical activity, stretching before a jog helps you avoid muscle aches and injury. Here are two great stretches:
a. Quad stretch — Stand up straight and lift your left leg behind you. Keep your knees close together. Hold your foot with your left hand. Slowly pull your foot toward your butt. You should feel your quad muscles stretching. Hold this position for 30 seconds. Release and switch legs. Repeat at least 10 times per leg. b. Leg lunge — Put yourself into a lunge with one foot forward with the knee at a 90-degree angle, and the other
EXERCISE OF THE MONTH Wrist Flexion and Extension
Why: All that typing and mousing! Or any repetitive hand and finger stress like gardening or piano playing. Keeping the wrist flexor and extensor muscles limber and mobile will help avoid unnecessary muscle imbalances that can lead to forearm, elbow, and wrist pain. How: With arm extended out (elbow straight) bring left hand over the back of your right hand — avoid grabbing fingers — grab above the knuckles. Pull hand down until you feel a moderate stretch on the top of your forearm. Hold for 20–30 seconds. Then do the opposite — flip your hand over, grab your palm and pull down again until you feel a stretch on the palm side of your forearm. Hold 20–30 seconds. Repeat on the other arm. Do these 2–3 times per day.
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