Don’t Hibernate: Winterize Your Workout
Monday, January 28, 2013
The snow has started to fly, the cold weather is setting in, so what’s
in store for your workouts? New
England Sinai Physical Therapy recommends 30-60 minutes of moderate
activity, 5 days per week for cardiovascular health. “Unfortunately,
many people become less active in the cold, but it’s not necessary to
stay inside as long as you play it safe,” says Stoughton,
Mass. physical therapist, Lori Laliberte. Follow these tips to stay
safely active during the winter months.
Stay warm and dry to assure safe exercise performance
Wear a hat to prevent heat loss through your head
Wear mittens, not gloves, because they allow your hands
to breathe and warm the air around your fingers
Wear layers that allow exercise-generated dampness to be
wicked away from your skin to keep you warm and dry.
Don’t wear cotton. Invest in sport wear and “long
underwear” in a warmth level corresponding to the
activity you’re choosing
If you have breathing difficulties, wear a fleece tube
around your neck and mouth to warm the air as you
Stay hydrated. On cold days, you might not realize how thirsty
you are, and you could risk dehydration with exercise. Drink a
sports drink with exercise lasting more than 1 hour. Water is
sufficient with exercise lasting less than 1 hour.
Wear snow and ice traction devices on your shoes to keep you
from slipping on icy spots that might not appear slippery.
Stay flexible. Keep your muscles, tendons and joints limber to
improve your mobility during exercise. TRY THIS: Sitting
in a chair, straighten your knee, then pull your ankle up toward
your nose and hold it there for one minute. You should feel a
pull behind your leg.
Stay strong. A decline in strength starts in the 3rd decade of
life and accelerates during the 6th and 7th decades at
approximately 8% per decade. Staying strong means keeping your
workouts challenging. TRY THIS: Standing tall at the
kitchen counter, kick one leg out behind you at a 45 degree
angle. You should feel the muscle on the side of your other hip
working. Repeat with the opposite leg.
Focus on your balance to prevent falls. TRY THIS: Balance
on one foot without holding on. Normal ability for people <
64 years old is 1 minute, > 64 years old is 30 seconds.
The New Year is about resolutions. Do not bring along that annoying ache
or pain into the new year. Visit us at New
England Sinai Physical Therapy and start the new year with a healthy
and pain-free perspective.
About New England Sinai
New England Sinai Hospital is a member of Steward Health Care, the
largest fully integrated community care organization in New England. New
England Sinai Hospital is a 212-bed, long-term acute care hospital
offering state-of-the-art medical technology and a highly skilled staff.
New England Sinai Hospital is recognized as a premiere regional
specialty hospital, delivering quality pulmonary and complex medical
care as well as ambulatory services and outpatient rehabilitation
services such as physical therapy to residents of Stoughton, Canton and
Southeastern Massachusetts. To learn more visit www.newenglandsinai.org.