After a long, wet winter, May brings with it lighter evenings, milder weather, and a renewed energy to get back outdoors and move more.
Whether you’re a weekend golfer, keen to get back out on the garden, a runner dusting off your shoes, or someone simply looking to feel better in your body, now is the perfect time to reassess your activity routine.
As a physiotherapist with a special interest in helping adults stay active into midlife and beyond, I regularly see the same pattern at this time of year: the weather improves, people jump back into exercise enthusiastically — and then end up in my clinic with a sore shoulder, a tight calf, or an achy lower back.
The good news? With a bit of preparation, you can reduce your risk of injury, build your fitness gradually, and keep doing what you love for years to come. Here are my Top Three Tips for getting back into exercise safely this spring:
1. Start Low, Go Slow — and Be Consistent
One of the most common mistakes I see is doing too much, too soon. If you’ve had a break over the winter months, remember that your tissues (muscles, tendons, joints) will need time to re-adapt to load. That means easing in gradually — even if your mind feels ready to go full steam ahead.
Start with shorter sessions at a lower intensity and build up gradually over 3–4 weeks. Aim for consistency over intensity. For example, three 20-minute walks or light jogs spaced across the week are more beneficial — and sustainable — than one hard 90-minute burst that might leave you sore or injured. Once you have laid some good foundations, then you can start to build.
2. Don’t Skip the Strength Work
Strength training becomes even more important as we get older. After the age of 40, we naturally lose muscle mass and strength if we’re not actively working to maintain it. This can impact our balance, joint stability, and resilience to injury.
Adding just two short sessions per week of strength work — using resistance bands, bodyweight, or light weights — can dramatically improve your physical capacity. Exercises like squats, step-ups, bridges, and calf raises are simple, effective, and easy to do at home. Just remember that results only come with turning up and doing the work consistently over time.
Not sure where to start? Speak to a physio or qualified trainer with experience working with midlife clients.
3. Listen to Your Body (and Don’t Ignore the Niggles)
A little post-exercise soreness is normal, but persistent pain — especially one-sided or sharp discomfort — is a sign to check in. Common “niggles” I see include Achilles tendon pain, knee discomfort with hills or stairs, and lower back tightness.
Addressing these early, before they escalate, is key. A physiotherapy assessment can help identify the root cause and set up a tailored plan to keep you moving without pain. Remember, prevention is always better than cure.
Final Thoughts
Staying active as we get older is one of the best things we can do for our physical and mental health. The springtime is a great opportunity to build habits that will support your energy, mobility, and wellbeing well into the summer and beyond.
So, if you’re ready to get moving again — go for it. Just do it smartly, and if you’re unsure where to start or something doesn’t feel right, don’t hesitate to seek advice. Supporting people to stay active and injury-free is what I love most about my job.
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Ed graduated from Birmingham University with an MSc in Physiotherapy in 2009.
He is an HCPC and CSP registered Physiotherapist who has worked in the NHS, private practice and in sport both in the UK and New Zealand, and he now specialises in working with people over the age of 50 who value their health and want to keep as active as possible for as long as possible.
In his spare time, you’ll find Ed spending time with his wife and two children, out running the local trails with his dog, or if he’s really lucky, out on the golf course.
Ed grew up in Stroud, the son of a local GP and he knows and loves the local communities in the Five Valleys and beyond. Being able to give back to the people of this wonderful part of the world is something that Ed considers a huge privilege.
For further information, visit Ed’s website by clicking HERE or Email: edvossphysio@gmail.com Call: 07542 940478
