Let’s face it. Everyone could probably use a little more movement during the day, but between work and other responsibilities, it can be hard to find the time.

Dr. Ryan Fairall is assistant professor of exercise science at Catawba College. He highlighted ways that getting outdoors can be a great way to encourage exercise.

Fairall said that individuals can increase the likelihood of successfully following through on exercise goals if the outdoor activity is something they enjoy, citing walking, hiking, bicycling or playing a sport.

“It can even be something as simple as taking your dog for an extra-long walk, which your dog will never complain about,” Fairall said.

Finding ways to incorporate the outdoors with exercise opportunities can expand realized benefits.

“There could be some physiological benefits (to getting outdoors),” Fairall said. “If it’s good air quality and the sun is out, then (you will get) vitamin D. It also breaks the monotony of being inside.”

So you want to get outside and get a break from the monotony but want to make sure the activity you are doing is productive?

Fairall explained that if someone, inspired by the incoming spring months, wants to take up running, they should make sure to “start out slow with your frequency, duration, distance and speed, especially if you were inactive during the winter months.

“If someone goes from doing absolutely nothing to something, they should start off light. For frequency, maybe three times a week to start.”

That means beginning with a light warmup, like brisk walking or jogging, to get the body and mind ready for the run.

“Warming up has been shown to decrease risks of injury,” Fairall said. “(It’s important to) increase body temperature and blood flow to that area. Mental preparedness is a big thing, too, with the warm up.”

A cool-down exercise following the activity will also have beneficial results.

“Be sure to complete a cool-down of walking and some static stretching of major muscles used, like your calves, quadriceps and hamstrings,” Fairall said. “A cool down lets your body come back to homeostasis.”

The type of footwear someone picks matters, too.

“Be sure to wear proper footwear for the surface you’ll be running on,” Fairall said. “I suggest going to a footwear store, like Ralph Baker’s Shoes right here in downtown Salisbury, where their professionals will make sure you are purchasing the right footwear for your activity and foot type.”

Fairall also warned against worrying about the shoe’s aesthetic appeal compared to its practicality.

“A lot of people buy shoes for the aesthetic and pick out the pair that looks the best but it’s important that you are wearing shoes appropriate for the activity,” Fairall said. “I would not wear my basketball shoes to go running in.”

There is no reason for an exercise to be singular in scope, as Fairall pointed out.

If you are walking in the park, stopping at benches and doing some bodyweight squats to the bench seat and some push-ups to the backrest can be a simple way to get some activity in to improve your muscular fitness,” Fairall said. “Some parks even have areas specifically designed for calisthenics or resistance training.”

While getting outdoors and exercising is going to bode well for one’s long term health, Fairall advised to be mindful about expectations.

“Sometimes, people get too into it and become too obsessed with the date and expect to see specific results over time,” Fairall said. “When they don’t (see those results), they could get discouraged.

“Setting short-term realistic goals is your best bet as opposed to lengthy ones that might not be as attainable.”

In the local area, individuals are blessed with several great outdoor spaces to achieve their exercise goals.

Fairall personally recommended walking around downtown Salisbury and visiting the local storefronts as well as the Bell Tower Green. He also suggested the North Carolina Zoo.

“It’s the world’s largest natural habitat zoo, meaning you will be doing a lot of walking while you enjoy the wildlife and scenery,” Fairall said.

Whatever your health and exercise goals may be, remember that the great outdoors does not require a membership. What are you waiting for?