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Keeping Fit When Winter Weather is Frightful
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
(truly!) if properly dressed. Successful cold weather garb includes these
essentials:
♦
Start with your head. A warm hat is essential for maintaining 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. Mittens may
be even warmer. Likewise, keep feet warm and dry in
wool-blend socks and insulated
boots for snowy fun.
♦ Layers are important for holding in body heat, and let you
regulate body temperature by
taking off a layer as you warm up. Good layering
garments 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 light in weight.
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 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 sending an email. Need a copy? 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.
Walk 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
for keeping you moving and motivated. Learn as much as you can before
shopping, and
consider
purchasing gently used equipment rather than new.
♦
Try listening to music or books on tape, watching TV, or reading a good book
while on the
treadmill or bike to keep your mind occupied and make the time fly.
You won't want to
stop!
♦
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/.
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