{"id":16127,"date":"2018-05-25T10:09:53","date_gmt":"2018-05-25T16:09:53","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=16127"},"modified":"2023-06-23T10:55:44","modified_gmt":"2023-06-23T16:55:44","slug":"springtime-in-the-rockies-a-doctors-advice-on-staying-strong-outdoors","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/springtime-in-the-rockies-a-doctors-advice-on-staying-strong-outdoors\/","title":{"rendered":"Springtime in the Rockies: A doctor’s advice on staying strong outdoors"},"content":{"rendered":"
<\/div>

\"A<\/p>\n

It is springtime in the Rockies\u00a0and time for runners, cyclists and hikers to get outdoors. That means doctors are seeing lots of activity-related injuries, and a\u00a0UCHealth doctor has advice on staying strong this spring.<\/p>\n

\u201cEvery spring, I see a ton of injuries as people head out to the trails,\u201d said Dr. Kristianna Roberts, a family medicine physician at UCHealth Primary Care Clinic \u2013 Broomfield<\/a>.<\/p>\n

Part of the problem is, people \u2013 tired of winter \u2013 try to get outdoors and do too much too soon, she said.<\/p>\n

\u201cWe are lucky here in Colorado that the weather is great for outdoor activities all year long. However, the transition from one activity to another without proper training can lead to injuries,\u201d said Roberts, who likes to hike, bike and snowboard.<\/p>\n

If you\u2019ve been sedentary all winter, it\u2019s especially important to get back into exercise gradually. If you\u2019ve been doing another sport, like skiing, you have a leg up, so to speak, on those impending summer activities.<\/p>\n

\u201cThe best way to build stamina is to exercise regularly,\u201d she said. \u201cIf you are a skier, that means keeping your legs strong and improving your cardiovascular health.\u00a0 Doing squats and lunges are a great way to improve leg strength.\u00a0 You don\u2019t even need a gym for these.\u00a0 As for cardio, anything that gets your heart rate up for 30 minutes is good.\u201d<\/p>\n

Exercise is only factor in getting fit<\/h3>\n
\"Dr.
Dr. Kristianna Roberts<\/figcaption><\/figure>\n

\u201cSleep is critical when you are trying to improve your endurance,\u201d she said. \u201cYour body does its best healing when you sleep. Sleeping also helps recharge your brain.\u201d<\/p>\n

But not everyone needs the oft-recommended eight hours.<\/p>\n

\u201cGetting eight hours a night is a bit of a myth,\u201d she said.\u00a0 \u201cWe all have different sleep needs.\u00a0 Finding the right amount is important.\u00a0\u00a0 It is also important to try and limit caffeine and alcohol so you do not interrupt your natural sleep process.\u00a0 Make sure you are keeping a consistent schedule.\u00a0 Try to go to bed and wake up at the same time every day, even on the weekends.\u201d<\/p>\n

And it\u2019s also important to watch what you eat, she added.<\/p>\n

\u201cFood is our fuel,\u201d Roberts said. \u201cUsing the right fuel means you\u2019ll get better results. Most people do not get enough protein.\u00a0 When you are endurance training and trying to get stronger you have to have protein, because it is the building blocks for your muscles.<\/p>\n

How much protein? <\/strong><\/h3>\n

\u201cThe average active person trying to gain muscle\/strength needs roughly 0.8 grams of protein per pound per day. That means a person weighing 150 pounds needs 120 grams daily,\u201d she said.<\/p>\n

\u201cThe best way to get your nutrition is with healthy whole foods. Don\u2019t be fooled by products that make you think they are healthy.\u00a0 Granola bars are loaded with tons of extra sugar.\u00a0 Try to eat foods that are not processed or are minimally processed.\u201d<\/p>\n

When you are exercising it is important to keep your body fueled, she added.<\/p>\n

\u201cAim for 100 \u2013 250 calories of carbohydrates for each hour, after the first hour. Try different foods and drinks to see what works best for you.\u201d<\/p>\n

What about energy drinks? <\/strong><\/h3>\n

\u201cEnergy drinks can be helpful if used in moderation,\u201d Roberts said. \u201cCaffeine can improve performance in some athletes, but too much can cause nausea, anxiety and increased heart rate.\u201d<\/p>\n

One of the most important things a person can do to avoid injury is stretch.<\/p>\n

\u201cStretching is most important once your muscles are already warmed up. Stretching before you are warm doesn\u2019t help much,\u201d she said. \u201cThe best way to warm up is to get blood flowing through your muscles.\u00a0 If you are going to run, warm-up by walking for 5 minutes, then slowly increase to your normal pace.\u00a0 For hiking, it is good to stretch when you feel your muscles getting tight.\u00a0 Stretching after your activity is quite helpful for muscle recovery by increasing blood flow to these muscles.\u00a0 It also helps reduce soreness.\u201d<\/p>\n

Are there ways to build muscle in preparation for increased activity?<\/p>\n

\u201cI think everyone should be lifting weights,\u201d Roberts said. \u201cMost Americans have sedentary jobs and would benefit from weight lifting.\u00a0 It is important to have well-rounded muscle strength.\u00a0 Many people think if they run they don\u2019t need to strengthen their legs. Building your strength can make you faster.\u00a0 It can also help reduce injury.\u201d<\/p>\n

And it\u2019s especially good for women, she added.<\/p>\n

\u201cFor women, it is really important as we get older to lift weights as it helps keep our bones strong and reduce the risk of osteoporosis<\/a>.\u201d<\/p>\n

Rather than starting an exercise program each spring to get ready for summer fun, she said, \u201ckeeping yourself active year round is the best way to help prevent injury.\u201d<\/p>\n

And she has a few other tips:<\/p>\n

\u201cIt is also very important when you are outside enjoying nature to stay hydrated,\u201d she said. \u201cMake sure you bring enough water with you.\u201d<\/p>\n

And don\u2019t forget the sunscreen.<\/p>\n

\u201cAt our elevation you can sunburn very fast. Apply sunscreen every 2 hours,\u201d she said. \u201cAnd even better is to cover up.\u00a0 Wear a hat and long sleeves to reduce your exposure.\u201d<\/p>\n

Outdoor fun is only fun as long as it doesn\u2019t hurt.<\/p>\n","protected":false},"excerpt":{"rendered":"

It is springtime in the Rockies\u00a0and time for runners, cyclists and hikers to get outdoors. That means doctors are seeing lots of activity-related injuries, and a\u00a0UCHealth doctor has advice on staying strong this spring. \u201cEvery spring, I see a ton of injuries as people head out to the trails,\u201d said Dr. Kristianna Roberts, a family […]<\/p>\n","protected":false},"author":18,"featured_media":16130,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[6],"tags":[9187,3031],"class_list":["post-16127","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","tag-readysetco","tag-uchealth-primary-care-clinic-broomfield"],"acf":[],"yoast_head":"\nSpringtime in the Rockies: Doctor's advice on staying strong outdoors<\/title>\n<meta name=\"description\" content=\"Dr. Kristianna Roberts, a primary care physician at UCHealth Primary Care Clinic - Broomfield has advice on staying strong as you head outdoors this spring to enjoy splendid Colorado.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.uchealth.org\/today\/springtime-in-the-rockies-a-doctors-advice-on-staying-strong-outdoors\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Springtime in the Rockies: A doctor's advice on staying strong outdoors\" \/>\n<meta property=\"og:description\" content=\"Dr. Kristianna Roberts, a primary care physician at UCHealth Primary Care Clinic - Broomfield has advice on staying strong as you head outdoors this spring to enjoy splendid Colorado.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.uchealth.org\/today\/springtime-in-the-rockies-a-doctors-advice-on-staying-strong-outdoors\/\" \/>\n<meta property=\"og:site_name\" content=\"UCHealth Today\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/uchealthorg\/\" \/>\n<meta property=\"article:published_time\" content=\"2018-05-25T16:09:53+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-06-23T16:55:44+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2018\/05\/25035618\/GettyImages-675698384_super.jpgeee.jpg\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Linda DuVal, for UCHealth\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@uchealth\" \/>\n<meta name=\"twitter:site\" content=\"@uchealth\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Linda DuVal, for UCHealth\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.uchealth.org\/today\/springtime-in-the-rockies-a-doctors-advice-on-staying-strong-outdoors\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.uchealth.org\/today\/springtime-in-the-rockies-a-doctors-advice-on-staying-strong-outdoors\/\"},\"author\":{\"name\":\"Linda DuVal, for UCHealth\",\"@id\":\"https:\/\/www.uchealth.org\/today\/#\/schema\/person\/4f8630d1a32bfa51d40bf26aa4896808\"},\"headline\":\"Springtime in the Rockies: A doctor’s advice on staying strong outdoors\",\"datePublished\":\"2018-05-25T16:09:53+00:00\",\"dateModified\":\"2023-06-23T16:55:44+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.uchealth.org\/today\/springtime-in-the-rockies-a-doctors-advice-on-staying-strong-outdoors\/\"},\"wordCount\":888,\"publisher\":{\"@id\":\"https:\/\/www.uchealth.org\/today\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.uchealth.org\/today\/springtime-in-the-rockies-a-doctors-advice-on-staying-strong-outdoors\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2018\/05\/25035618\/GettyImages-675698384_super.jpgeee.webp\",\"keywords\":[\"Ready. 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