Spring has sprung – let the outdoor workouts begin!

But not so fast: while that natural Vitamin D workout in the sun should in theory make you feel great, allergies can make outside exercise miserable. What’s more, too much too quickly for too long with too much intensity can cause injuries.

Celebrity nutrition and fitness expert JJ Virgin, author of THE NEW YORK TIMES Best Seller, THE VIRGIN DIET  says that in order to enjoy outdoor fitness, you’ve got to know your body and be proactive, including:

• ·         Take it Slow: you’re less likely to get injured if you warm up before every session and slowly build the pace of your workout over time
• ·         Eat to Exercise: salmon, tuna, nuts, fruits, vegetables and tea contain inflammation-fighting chemicals in high numbers – a good recipe for a great workout. Diet also affects inflammation in the body, and thus, the level of soreness in the joints, so, load up on Omega-3 fatty acids to decrease the activity of COX enzymes and reduce inflammation.
• ·         Make A Joint Effort: ibuprofen and supplements decrease inflammation and joint pain. You can also reduce inflammation by avoiding large amounts of corn, sunflower, safflower, soybean or cottonseed oils, fried foods, margarine and processed foods, which contain large amounts of omega-6 fatty acids, which can promote inflammation and joint pain.
• ·         Keep Allergies in Check: wash away pollens immediately following exercise, from showering and washing your clothes to rinsing the nasal passage. Pollen gets deposited all over your nasal membranes so a nasal rinse can remove irritants. For more stubborn allergies, you may also want to consider goggles and masks or using a bandana to cover your nose and mouth.
• ·         Timing is Everything: many experts argue exercising in the morning or late evening are most optimal for those suffering from allergies. You should also check local pollen levels online before heading out.