Spring fever is officially here in Colorado. Between glimpses of warm, sunny weather intertwined with moody snow days, most of us are itching to get outdoors in some way or another — despite the mud season.

The pandemic might have swayed some of us off our tracks, but now is the time to embrace the change of the seasons and to start thinking about taking our physical activity outdoors. Being active doesn’t mean we need to spend hours working out or turn into a long-distance biker or runner; it simply means we need to find something that gets our heart rate up for about 150 minutes per week, or about 20 minutes a day.

“Being physically active is about finding something you enjoy that gets you off the couch and off your phone,” said Jenna Kaspari, physical therapist at MRH. “Something as simple as taking a walk with a friend or family member around the block for 20 minutes is enough to maintain your physical and mental health. You just have to turn it into a habit.”

Encourage children to get outdoors

According to Harvard Health, outdoor active play is one of the best forms of exercise for children. In addition to physical activity, children benefit from vitamin D exposure, development of executive function skills, taking risks, socialization and the appreciation of nature.

“After the winter weather that has kept us inside more than we like, it is time to get those kids outside to play,” Kaspari said. “Outside play doesn’t require a lot of toys or expensive equipment, but simply some imagination and creativity.”

Outdoor activities that limit screen time include biking, rollerblading, scootering, skateboarding, walking and hiking. Sports like football, basketball and volleyball can also get our little ones’ bodies moving.

Some other unique ways to get kiddos outside from the MRH Physical Therapy team include:

• Create an outdoor obstacle course.
• Use chalk to make hopscotch or creative obstacle course paths.
• Go on a nature scavenger hunt.
• Do animal walks.
• Embrace the dirt by playing in the mud or making a fort out of sticks.
• Take indoor activities outside such as reading, drawing or playing with a favorite toy.
• Encourage imaginative and creative play.
• Cool down with water activities such as splashing around in kiddie pools, running through the sprinklers, throwing water balloons or heading to the river.

Don’t be afraid to try new activities

Spring is a time for outdoor athletes to bloom with the flowers; runners get their perfect mid-afternoon running weather and water sports enthusiasts flock back to their open waters. But if you don’t enjoy running or water activities, find anything — gardening, hiking, playing with your kids — you enjoy doing and make it a habit! The more you enjoy an activity, the more likely you’ll stick with it.

Be creative about getting outside. Sweep your garage, mow your lawn, plant a garden, take a walk, head to the pool, play a pickup game of your favorite sport — all of these count toward your daily physical activity.

Here are a few other easy ways you can increase your daily activity:

• Park farther away from the entrance when running errands. Use the stairs, not the elevator, when you can.
• Wash your dishes by hand.
• Clean the house more often.
• Do yard work.
• Every time you stand up, do it five times (equal to about five squats).
• During a TV advertisement, do something active instead of sedentary. Walk around your house or do a mini workout in your chair.
• Listen to music and dance. About three to four songs in, you’ll meet 10 minutes of your daily activity.
• Cool off in the pool and try swimming or water aerobics for a full-body workout. The reduced impact is easier on your joints.

“We live in a beautiful state and are blessed to live in a town where there are safe parks, trails and a beautiful landscape,” Kaspari said. “Get outside and enjoy it — whatever that looks like for you.”

Tips for sticking with your activity goals

Sometimes, getting in more physical activity can seem more daunting than it actually is. Here are some tips from the MRH Physical Therapy team for committing to your goals:

Set goals

Aim for getting in at least 10,000 steps per day using a health app on your smartphone, Fitbit, watch or pedometer. If one full 30-minute workout is hard to fit in your daily schedule, aim for three 10-minute workouts per day.

Get help from others to hold you accountable

Find yourself a workout buddy to either exercise with or who you trust will send you friendly reminders of your workouts. Try getting your family involved by going on family walks, playing family sports games or heading to the park together.

Start slow and work your way up

If your workout is starting to feel easy, increase the amount of time, resistance or challenge of your exercise. Physical activity is 75 percent mental — if you stop doing it for a while, just start it up again. It doesn’t mean it didn’t work!

Weight loss and fat burning

If weight loss is your goal, use this chart for reference of how many calories you burn doing various outdoor activities:

If you want to burn fat, you’ll need to increase your heart rate. To determine your fat-burning zone, which is about 70 percent of your maximum heart rate, use this formula: 220 – [your age] x 0.7.

• Example for a 50-year-old: 220-50 = 170; 170 x 0.7 = 119
• Therefore, this person’s goal for a 10-minute workout is to increase their heart rate to 119.

Importance of physical activity

Think of physical activity as a form of preventative care. It reduces your risk of acquiring cardiovascular disease, diabetes, stroke, some cancers and other medical conditions. It also improves your bone and muscle health, reducing the impact of osteoporosis, arthritis and sarcopenia. As you age, maintaining activity reduces your risk of falls and corresponding injuries as well.

Physical activity is also important for your mental health. Studies have shown regular exercise has a profound impact on depression, anxiety, ADHD and sleep management.

Whether you take your activity outdoors or opt for inside workouts, making exercise a habit should be fun and sustainable — no matter the season.

“Don’t miss out on our 300 days of Colorado sunshine,” Kaspari concluded. “Use this season to get out of the house and enjoy the transition from winter to spring to summer with your friends and families.”