When the weather warms and the sun rises a little earlier each day, the outdoor bug hits us hard. While some will return to familiar outdoor workout routines, others will be hitting the trails for the first time, enthused and raring to go with new running shoes, a new purpose, and new health goals.

But before you tie your shoes or power walk your way along the Wissahickon, there are some health checks you should make sure you do beforehand.

Getting ready for any workout requires making sure you are heart-healthy and up for the challenge of walking, running, biking or hiking. This is especially true for those who have been cooped up indoors all winter and might have taken, how shall we say, an “extended hiatus” from physical exercise in the past year.

Whether you think you are in top physical condition, or you might be immunocompromised, have a health issue, or just have never really exercised, it takes only a few minutes to make sure your workout is a safe one.

We asked cardiologist Dr. Shahzad Ahmed, director of cardiology and the cardiac catheterization lab at Lower Bucks Hospital, as well as interim director of cardiology at Roxborough Memorial Hospital, for some tips to get us ready to hit the great outdoors.

Ahmed, who was recently named “Best Cardiologist” by Metro Philadelphia, is also the interim director of Roxborough’s Memorial Hospital’s cardiac catheterization lab, and cares for patients from across our region. He strongly recommends exercise, as well as caution when anyone starts a routine. Many of his recommendations are mirrored by the American Heart Association, and can help keep outdoor activity fun, yet safe, this season.

Many outdoor enthusiasts might be returning to exercise after taking a long break, or may have a new interest in it thanks to increased awareness about our health. What are some things they should keep in mind as they determine what type of workout they will do?

“I think since Covid, a lot of people haven’t been active for a long time. They are wanting to get out, and if they have a health condition, they should check with their physician first, either their primary care or their cardiologist to see how rigorous an activity they can perform.  You start walking for a couple of days, then a brisk walk, then start gradually increasing the distance. That should be a gradual process. Get out and start slowly, and build on that with baby steps each day.”

How should someone who hasn’t exercised in a while approach a new routine?

“Start by walking ten minutes a day, and increase it to 20 or 30 minutes, then increase speed to build up to jogging. Adults should have moderate aerobic activity at least 150 minutes a week, or 30 minutes a day for at least five days. Moderate means you have to stop…and intense means you’re breathing so hard you can’t say more than two words. They should have some muscle strength training like lifting weights at least two times a week. These routines are most beneficial [to improve] blood pressure, cholesterol, and improve sleep.”

What are some health checks that are vital before starting exercise?

“In general, they should check blood pressure. If it is high, you should get control before doing an exercise program because blood pressure increases [with exercise]. If you have any heart condition, often you need to check with a doctor who may send for an electrocardiogram and may advise additional tests, or they may not. Patients with artery disease or congestive heart failure should get exercise, but they should check with their physician.”

Once exercise begins, what are some of the warning signs someone might see or feel that should warrant concern?

“If they are getting excessively out of breath, they should stop. If they have tightness or pain in the chest, they should stop and call 911. If their lips are turning blue or [they are] super fatigued. These are warning signs they should call their provider.”

What do you suggest for patients who might be immunocompromised, or physically compromised, but want to exercise this spring?

“There is a program specialized for people who have health conditions like heart failure or heart valve [issues]. There is a cardiac rehab that has supervised rehab under the supervision of a health care provider. It is under the supervision of a team. Also, if they have health limitations, there are different exercises they can do. Older people may not be able to do [certain exercises]. They can do upper body exercises or swimming, but there should be a way to keep their bodies active.”

For more information or to learn more about heart health and exercise, go to www.heart.org.