Foundation Health Partners offer insight on preparing for spring exercise

FAIRBANKS, Alaska (KTVF) - As the weather warms up, Foundation Health Partners (FHP) continues to offer insight into how more sedentary lifestyles during the winter impact the body, and how to prepare for spring activities.

According to Dr. Todd Capistrant, a doctor of osteopathic medicine for Foundation Health Partners, there are a few ways residents can maintain their body during the winter.

“We probably should have been taking vitamin D, and if we haven’t been, we should,” Dr. Capistrant explained. “Always check with your doctor to make sure it’s okay. But usually 2000-5000 units of vitamin D is considered an okay supplement. But again, check with your provider.

Dr. Capistrant added, “Hydration is super important as we resume activities. If you’re not hydrated, you tend to injure your musculoskeletal system.”

Along with supplements and avoiding inflammatory foods like wheat, dairy, and sugar, another recommendation is to begin slow when getting back into exercising. This can even go as far as to start with walking.

“One of the things I point out is walking is just as good as running for many people,” Dr. Capistrant elaborated. “For most of us, walking 30 minutes to an hour is just as good statistically and evidence-based as running any distance. So if you’re just getting started, a walk, run, couch-to-5k kind of thing where you’re getting getting back onto your feet and getting moving is a good way to start.”

Additionally, according to Dr. Capistrant, it’s good to give the body time to adjust as muscles break down during exercise. “The traditional model is you’re having a breakdown of the muscle tissues and lactic acid buildup which is the waste products of the muscles, and then you’re not able to clear it as fast. So that breakdown process is faster than your reforming or healing process from the osteopathic perspective, and it comes into context with lymphatic drainage. So [it’s about] getting the waste products out of your system. You can have what we call fascial distortions, or disruptive disruptions, or distortions in the fascial system which cause abnormal muscle movements. A lot of it in that particular case would be like muscle fatigue, and just you’re not ready for that much activity.”