From the team at Kauai Therapy & Wellness
As the seasons change and the weather warms up, many of us feel inspired to get outside, move more, and dive into activities like hiking, gardening, sports, or travel. But going from a slower winter pace to sudden bursts of movement can put your body at risk for injury, fatigue, or strain.
Here’s a quick guide to help you safely ramp up your activity level—and feel great doing it!
✅ 1. Start with a Gentle Warm-Up
Before any physical activity, whether it’s walking or weeding your garden, take a few minutes to warm up your muscles. Try:
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Arm circles or shoulder rolls
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Leg swings or marching in place
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Gentle trunk twists
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A 5-minute brisk walk
This helps improve blood flow, flexibility, and joint mobility—setting your body up for safe movement.
✅ 2. Build Gradually
If you haven’t been active in a while, don’t jump straight into intense workouts or long hikes. Increase your activity in small steps:
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Add 10% more time or distance per week
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Mix in rest days
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Alternate high- and low-intensity days
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Listen to your body!
It’s better to build up slowly than to deal with pain or injury later.
✅ 3. Strengthen Support Muscles
A strong core, hips, and back will support you in almost every activity—from lifting and bending to hiking and biking. Our team can help you target weak areas and create a customized strengthening plan that fits your goals and lifestyle.
✅ 4. Stay Hydrated and Nourished
Movement takes energy. Keep your body fueled with balanced meals, healthy snacks, and plenty of water—especially on warmer days or during longer outdoor activities.
✅ 5. Don’t Skip Recovery
After activity, take time to cool down. Try gentle stretching, foam rolling, massage therapy, or a warm bath to help muscles recover and prevent soreness.
Bonus Tip: Massage therapy or therapy-based movement can speed up recovery and prevent stiffness! Ask us how.
✅ 6. Consider a Pre-Activity Tune-Up
If you’re planning to ramp up your workouts or return to a favorite hobby this summer, schedule a pre-activity therapy check-in! Our Physical and Occupational Therapists can:
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Screen for movement imbalances
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Help prevent injury
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Create a custom plan for strength, endurance, and flexibility
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Address any nagging pain before it becomes a problem
Ready to Move Better & Feel Stronger?
At Kauai Therapy & Wellness, we’re here to support your active lifestyle—whether you’re just getting started or training for your next big adventure.
🏃♀️ Move well. 🌞 Stay safe. 🌿 Live pain-free.
📞 Call us today to schedule a visit! 208.205.9559
📍 Serving Ponderay, Sandpoint, Bonners Ferry & Priest River