How to Safeguard Your Heart When Transitioning from a Sedentary Winter to Active Spring

As the seasons shift and many individuals start spending more time outdoors, there's an increased opportunity for physical activity after a lengthy period of inactivity. Whether you've been mostly indoors during winter or experiencing a quieter, less active season, it's essential to approach the change thoughtfully to protect your heart health.

Gosia Wamil, M.D., Ph.D., a cardiologist at Mayo Clinic Healthcare in London, emphasizes five key strategies to safely reintroduce movement and outdoor activities into your routine. These tips are particularly important because jumping into vigorous activities without preparation can strain the heart, especially after prolonged inactivity.

First, ease into physical activity gradually. Starting with light activities such as walking or gentle stretching helps your muscles and cardiovascular system adapt without undue stress. Avoid rushing into heavy gardening, landscaping, or hiking right away, as these can increase risk if your body isn't prepared.

Second, warming up before and cooling down after your activities is crucial. Spending five to ten minutes on gentle movement prepares your muscles and heart for exertion, while cooling down helps your body relax and recover, reducing dizziness and blood pressure fluctuations.

Third, pay close attention to your body's signals. Symptoms like chest discomfort, unusual shortness of breath, dizziness, or heart palpitations warrant immediate medical attention. Recognizing these warning signs early can be life-saving.

Fourth, stay well-hydrated and dress appropriately for weather conditions. Dehydration and overheating can put additional strain on your heart. Wearing layers that can be adjusted and drinking water regularly even without thirst are simple yet effective measures.

Lastly, if you have pre-existing heart conditions or risk factors like high blood pressure or diabetes, consult your healthcare provider before engaging in more vigorous activity. A personalized plan ensures you stay safe while reaping the benefits of increased movement.

Reconnecting with nature and increasing physical activity are excellent health goals for spring, but doing so mindfully protects your heart health. Remember, consistency and listening to your body are key to a safe and healthy transition.

Source: https://medicalxpress.com/news/2025-05-action-sedentary-season-heart.html