Health Talk: An advertising supplement to The Morning Journal
Do the dreary Lorain County winters make you want to crawl under the covers and hibernate? If so, it may be time to step outside for some physical activity. Just 30 minutes of brisk walking five times a week can help you prevent seasonal weight gain and shed stubborn holiday pounds. In addition, moderate sun exposure helps keep the “winter blues” at bay and increases your body’s production of key vitamins.
You will not need to spend hours out in the cold to experience the benefits of exercise. In fact, doing just 150 minutes of moderate-intensity activity each week can help control your weight and cut your risk of chronic illness. Moderate-intensity exercises include walking, jogging, biking and any other activity that gets your heart pumping but does not leave you too winded to talk. In addition to working out your heart and lungs, experts recommend engaging in strength-building exercise like weightlifting and yoga at least twice a week.
Before beginning your winter exercise program, schedule a checkup with your doctor to make sure your body is ready. Cold weather workouts can sometimes aggravate respiratory conditions like asthma and heart disease. In addition, strenuous winter chores like snow shoveling may be dangerous for people with heart problems and other medical conditions. Your physician can help you set personal goals and develop a program that is safe and realistic. To find a Mercy Health Physician near you, please call 1-877-930-DOCS.
Prepare for your cold-weather workout by dressing in layers that you can remove as your body temperature rises. Clothes made of wool or synthetic fabrics are good choices because they pull moisture away from your skin and stay warmer when wet. If breathing cold air is uncomfortable for you, try covering your face with a scarf. Do not forget to protect vulnerable areas like your ears, fingers and toes with a thick, insulating layer.
During your winter workouts, take care of yourself the same way you would in warmer weather. Start slowly and give your muscles extra time to warm up before moving on to more vigorous activity. Wear sunscreen and sunglasses to protect yourself from harmful UV rays. To prevent dehydration, carry fluids and sip frequently, even if you do not feel thirsty.
Every season brings certain hazards and winter is no exception. Slippery ice and packed snow can cause dangerous falls, especially in older adults. To keep yourself safe and upright, consider switching to an indoor workout when sidewalks are frozen or snow-covered. Another option is to attach a traction system to your exercise shoes.
Prolonged exposure to cold, windy and wet weather may increase your chance of developing serious conditions like frostbite and hypothermia. Children, older adults and people with certain medical conditions like diabetes are extra susceptible to cold weather-related injury. To avoid trouble, always listen to your body and cut your workout short if you feel uncomfortable. Seek shelter immediately if you start shivering or experience numbness or tingling in your face, ears, fingers or toes.
Flexibility is key to staying fit through the winter months. If bad weather prevents you from getting outside, walk at the mall, put on an exercise video or treat yourself to a day at the nearest indoor pool. In addition, many strength-building exercises can be done at home without special equipment.
Finally, find motivators that help you stick with your winter exercise program. Some people find it helpful to train for a charity walk or a 5K race. Others recruit a friend or family member to share the miles. Keep your exercise routine fun and fresh, and before you know it, you will be watching the spring flowers bloom during your workouts.
Mercy offers a variety of fitness-related programs and services at locations throughout Lorain County. To learn more about Mercy’s programs or to find a physician near you, visit MercyOnline.org.