After a long, wet winter, May brings lighter evenings, milder weather, and a renewed energy to get outdoors and move more. Whether you’re a weekend golfer, keen to spend more time in the garden, a runner dusting off your shoes, or someone simply looking to feel better in your body, now is the perfect time to reassess your activity routine.
As a physiotherapist with a special interest in helping adults stay active into midlife and beyond, I see a familiar pattern this time of year: the weather improves, people jump back into exercise enthusiastically—and then end up in my clinic with a sore shoulder, tight calf, or achy lower back.
The good news? With a bit of preparation, you can reduce your risk of injury, build your fitness gradually, and keep doing what you love for years to come. Here are my top three tips for getting back into exercise safely this spring:
1. Start Low, Go Slow — and Be Consistent
One of the most common mistakes I see is doing too much, too soon. If you’ve had a break over the winter months, remember that your muscles, tendons, and joints need time to re-adapt. Ease in gradually—even if your mind feels ready to go full throttle.
Start with shorter sessions at lower intensity and build up over 3–4 weeks. Aim for consistency over intensity. For example, three 20-minute walks or light jogs spaced across the week are far more beneficial—and sustainable—than one hard 90-minute session that could leave you sore or injured. Once you’ve laid a solid foundation, then you can start to build.
2. Don’t Skip the Strength Work
Strength training becomes even more important as we get older. After the age of 40, we naturally lose muscle mass and strength if we’re not actively maintaining it, which can affect balance, joint stability, and resilience to injury.
Adding just two short strength sessions per week—using resistance bands, bodyweight, or light weights—can make a real difference. Exercises like squats, step-ups, bridges, and calf raises are simple, effective, and easy to do at home. The key is consistency: show up, do the work, and your body will thank you.
If you’re not sure where to start, speaking to a physiotherapist or qualified trainer with experience working with midlife clients can set you on the right path.
3. Listen to Your Body (and Don’t Ignore the Niggles)
A little post-exercise soreness is normal, but persistent pain—especially sharp or one-sided discomfort—is a sign to check in. Common niggles I see include Achilles tendon pain, knee discomfort on hills or stairs, and lower back tightness.
Addressing these early, before they escalate, is key. A physiotherapy assessment can identify the root cause and help set up a tailored plan to keep you moving without pain. Prevention is always better than cure.
Final Thoughts
Staying active as we get older is one of the best things we can do for our physical and mental health. Spring is the perfect time to build habits that will support your energy, mobility, and wellbeing well into summer and beyond.
So, if you’re ready to get moving again—go for it! Just do it smartly, and if you’re unsure where to start or something doesn’t feel right, don’t hesitate to seek advice. Supporting people to stay active and injury-free is what I love most about my job.
Ed Voss Physiotherapy
Supporting healthy, active living for runners and active adults over 45
📞 Tel: 07542 940478
🌐 www.edvossphysio.co.uk
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