At last, the mercury is on the rise!

But wait—were you in exercise hibernation all winter? If you traded early morning jogs on the treadmill for 20 more minutes in bed or after-work gym workouts for relaxation near the fireplace, you might want to ease into exercise this spring to avoid injury.

Avoid too much too soon

"When the weather gets warm, people want to get outside and be active. However, if you've been sedentary for awhile, it's important to gradually introduce physical activity," says Mike Shaffer, UI Sports Medicine physical therapist and athletic trainer. "Muscles get tight when they're not used, so stretching is a good place to start."

Stretch before and after physical activity to improve flexibility and avoid the soreness that can discourage you from continuing to exercise. Stretching routines can be done almost anywhere—in the living room,on a porch, even at work. Stretches should be comfortable and held for at least 30 seconds.

Upper body

• Reach hands above head, fingers linked, palms toward ceiling. Bend at waist from side to side.
• Place palms on lower back. Bend backward slightly.
• Reach one arm across chest, use opposite hand to press crossed arm's elbow toward body. Switch.

Lower body

• Use a wall, chair, or counter for balance. Stand on one leg, bend other leg back, grab ankle. Pull ankle toward rear to stretch front of thigh.
• Stand with feet hip-width apart. Keep legs straight, bend at waist, reach toward toes.
• Face a wall with arms extended straight, palms on wall, toes pointed forward. Step backward with left foot. Keep both heels planted. Bend right knee and both elbows to lean toward wall and stretch left calf. Switch.

Get movin'

Now that your muscles are awake, gradually add gentle forms of exercise to your fitness regimen. Walking and dancing burn calories and are easy on the body. Begin exercising about 15 minutes every day. Increase the duration and intensity of your workouts little by little until you can comfortably exercise 30 to 60 minutes four to six days a week.

"Tracking progress and setting goals are great ways to stay motivated. Set specific, realistic goals, such as 'Next week I'll walk 25 minutes instead of 15,'" Shaffer says.

Listen to your body—nausea, faintness, and shortness of breath are signs you are overdoing it. Shaffer adds, "It's best to check with a doctor before starting any exercise program, especially if you're over 40."

Enjoy season and get into shape

• Do some spring cleaning
• Walk during your lunch hour
• Walk your child to or from school
• Hold a walk-and talk meeting with a co-worker
• Ride a bike to work