Winter 2009
Vol. 11, No. 1
|
Winter 2009 |
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Nutrition & Health
Linda Rellergert, MS When the
weather outside is frightful, you may be tempted to stay curled up inside by the
fire rather than brave the elements for the sake of fitness. However, staying
active is too important to your health to wait until the spring thaw. Try some
of the following suggestions to have a more active lifestyle, whatever the
weather.
Dress for success.
Staying active in cold weather can be pleasurable (really!) if properly dressed.
Successful cold weather garb includes these essentials:
¨ Start
with your head. A warm hat is essential to maintain body temperature. Make it
one that is comfortable and stays on your head, even when the wind blows.
¨ Warm
gloves add greatly to comfort and help prevent sore, chapped hands. Use mittens
when temperatures get frigid. Keep feet warm and dry in wool-blend socks and
insulated boots for snowy fun.
¨ Layers
are important to hold in body heat. You can regulate body temperature by taking
off layers as you warm up. Garments that make good layers include long
underwear, tights or leggings, long-sleeved T-shirts, turtleneck tops and
sweaters, vest and coat or jacket.
¨ Fabrics
can make a big difference in comfort. Fleece is very warm yet lightweight.
Microfiber and silk garments can be much warmer than heavy cottons. Nylon is an
effective wind block. Waterproof finishes are a must for snow activities.
Fit in several short fitness breaks throughout the day.
Health
experts recommend a minimum of 30 minutes of movement on most days, but that
time can be broken into shorter segments.
¨ Try
a couple of 10- to 15-minute periods a day with different activities. For
example, take a stretch break instead of a coffee break at work. Get up and walk
to speak with a co-worker instead of emailing. Take the long way to the copy
machine.
¨ Make
movement part of your everyday routine. Take the stairs instead of elevator.
Park as far from the door as possible. Do calisthenics or household chores
during TV ads. Go into the bank instead of using the drive-up window.
¨ Use
household chores like vacuuming, dusting or laundry as an opportunity to move
vigorously.
Explore new activities.
¨ Try
mall walking, indoor swimming or other water activities; sign up for Tai Chi; or
take dancing lessons. Treat yourself to a new aerobic dance video, or look for a
yoga program on TV.
¨ Join
or start a church or community-based sports team. Look into joining the YMCA or
other community fitness program.
¨ Buy
a piece of exercise equipment. A treadmill or stationary bicycle may be just the
ticket to keep you moving and motivated. Learn as much as you can before
shopping; consider purchasing gently used equipment rather than new. Keep your
mind occupied while on the treadmill or bike by listening to music or books on
tape, watching TV, or reading a good book. Give new meaning to the term “active
social life” by choosing active entertainment when you go out with friends.
Dancing, bowling, laser tag and ice skating are fun, active alternatives to
sitting in a movie or concert.
¨ Bring
out all your fitness equipment and set up a fitness circuit. Spend 5 to 10
minutes on each piece of equipment. Alternate with walking or jogging in place
until you make the complete fitness circuit.
¨ Sign
up for a strength training program. University of Missouri Extension has a
strength training program especially for middle-aged and older adults called
Stay Strong, Stay Healthy. For information about this program call your county
Extension office or visit
http://missourifamilies.org/sssh/.
Stay active
all winter long to protect your health and make sure you are ready for a fun,
active spring and summer.
Keeping fit when winter
weather is frightful
Nutrition & Health Education Specialist
RellergertL@missouri.edu
Editor: Roxanne T. Miller
MillerRT@missouri.edu