Longmont United Hospital

Warm Up with Exercise

IN ORTHOPEDICS

You'll probably be pleased at what great shape you'll be in next spring if you exercise through the winter. In addition, winter exercise is a great way to keep your mood up, boost your energy, sleep better at night, and burn off holiday calories. But we all know winter exercise has its own unique set of challenges. Here are some tips to help you overcome the challenges, stay motivated, and make the most of your time.

Think of the Benefits

The benefits of exercising during the fall and winter are abundant, and just thinking about them can be a powerful motivator. Benefits may include:

  • improving your mood and staving off the winter blues
  • increasing your energy
  • maintaining a healthy weight
  • sleeping more soundly at night

Post these motivators where you will see them often.

Four Tips for Success

As your thoughts turn to what kinds of exercise you'll do over the winter, keep these four principles in mind:

  1. Balance the four main types of exercise: endurance (for example, walking or household cleaning), strength (weights or push-ups), balance (Tai Chi), and flexibility (stretching or yoga).
  2. Find a workout buddy. Sharing your exercise time with your spouse or a friend can add to the enjoyment and be a great motivator.
  3. Don't fret if you miss a day of exercise. Just get back on schedule as soon as you can.
  4. Set aside a total of 30 minutes most days. Your exercise does not have to be strenuous or even done all at one time. Split your 30 minutes up into 10-minute segments if it's more convenient.

Indoor Exercise Ideas

On those days when the weather is simply too cold or messy, how will you exercise? Don't let the weather sidetrack your plans. Here are some ways ideas to consider:

  • Buy equipment for use at home.
  • Join a club or enroll in a class.
  • Swim.
  • Walk indoors at the mall or a museum.
Tips for Outdoor Cold-Weather Exercise

Outdoor exercise in the winter can be beautiful and invigorating, but there are a few things you must remember in order to have a safe and comfortable time. The Mayo Clinic (www.mayoclinic.com) suggests that you

  • Cover your head, neck, and ears. You can lose a lot of body heat if your head is exposed to the elements.
  • Drink plenty of fluids. Even in cold weather you need to drink plenty of water to prevent dehydration. Avoid alcohol.
  • Keep your hands and feet warm. Your hands and feet are the furthest points from your heart and the least insulated, and they are highly vulnerable to cold. Wear gloves and wool or polypropylene socks. (Multiple layers of socks are okay, but don't wear so many that your boots become too tight and reduce circulation. This can make you actually feel colder.) p>
 

Sources: acefitness.org, webmd.com, mayoclinic.com © 2013. True North Custom Media. All Rights Reserved.

From more information on bone, joint and muscle care, visit the orthopedics website.