 Get
Fit For Winter
By Peggy Kraus, RCEP, MA
Winter weather can be harsh, presenting us with
many difficulties. If we are going to survive
the season, never mind thrive in the brisk weather
and bounty of winter sports, take heed.
Stay
Warm and Dry
According to the American Heart Association, we
become increasingly more insensitive to even moderately
cold temperatures with advancing age, gradually
losing the ability to regulate our internal body
temperature. Older folks, therefore, can suffer
from hypothermia, body temperatures below normal,
without realizing that they are in danger. Signs
of hypothermia include lack of coordination, mental
confusion, slowed reactions, shivering, and sleepiness.
Being in a state of hypothermia indicates that
the body isn’t able to generate enough heat
to keep it functioning properly, so the body processes
begin to shut down to conserve heat. Persistent
shivering is a sign to return indoors. Wind can
be especially dangerous because it removes the
layer of heated air from around your body. At
30 degrees Fahrenheit in a 20-mile-per-hour wind,
the cooling effect is equal to calm air at four
degrees. Similarly, dampness causes the body to
lose heat faster than it would at the same temperature
in drier conditions.
Avoid
Slips and Falls
Whether you are interested in just surviving a
snowy winter or you expect to spend time on the
slopes or on the trails, you will need to work
on your balance. Debi Jensen, PTA, is a physical
therapy assistant at Southampton Hospital in Southampton.
“The number of hip and wrist fractures and
head injuries sky rockets in the winter months.
Young or old, these injuries are common in the
icy conditions of a Long Island winter.”
Jensen comments that there is much a person can
do to improve his or her balance. “If you
find that you are unsteady on your feet even on
dry surfaces, talk to your doctor about a physical
therapybased balance training program. Most insurance
plans cover it, because they know that falls are
serious business.”
Strengthen Your Muscles
Even the easiest of exercises become more difficult
when you add wind, cold, ice, and snow to the
equation. To help overcome these troublesome conditions,
beginning, continuing, or even stepping up a weight-training
program is good advice. Focus on strengthening
your whole body, not your body parts. Unless you
are an athlete specializing in one sport, overall
strength will help you fare the snow, whether
it is in your driveway or on the ski slopes. You’ll
need added strength in your upper body and in
your torso for snow shoveling, pulling little
ones around on sleds, and pole planting while
skiing. Include lower body exercises to increase
the strength and endurance of your glutes, thighs,
hamstring, and calves.
Practice
Proper Posture
“Sit up straight,” your mom told you
when you were young. And as much as you may hate
to admit it, mom was right. The rounded shoulder,
head slightly curled forward position that we
see in many people is not caused by age. Unless
you have advanced osteoporosis, that poor posture
is a learned and unattractive habit. It also increases
your risk for falling because your weight is shifted
forward. The forward head, rounded upper back
is what Dr. Jolie Bookspan, the director of Neck
and Back Pain Sports Medicine in Philadelphia,
calls voluntary positioning. But, fear not, because
regardless of your age, you can improve your posture
right now.
Start by standing with your back against the wall.
The back of your head, your shoulders, and your
buttocks should all be touching the wall. That’s
what standing straight feels like. If this position
feels awkward to you, it is because you have conditioned
your body to assume a more compromised position.
Protect
Yourself from the Elements
The dregs of winter are no time to be fashionconscious.
These are must-haves for the cold weather:
• Hat
• Scarf or knit mask to
cover face and mouth
• Sleeves that
are snug at the wrist • Mittens (they are
warmer than gloves)
• Water-resistant
coat and boots
• Several layers of
loose-fitting clothing.
The Centers for Disease Control and Prevention
recommends wearing a tightly woven outer layer,
preferably wind resistant, to reduce body-heat
loss caused by wind. Wool, silk, or polypropylene
inner layers of clothing
will hold more body heat than cotton.
Wearing appropriate footwear on ice and snow is
essential. By increasing
friction between you and the walking surface,
you can reduce your risk for falling. Try gait
stabilizing devices (yaktrax.com) that attach
to the sole of your outdoor shoes to provide additional
traction while walking. One study showed that
the number of falls more than doubled in people
who did not wear appropriate footwear.
Be a Winter Pro
The good news is that as you live through each
and every winter, you gain more experience in
dealing with the related adverse conditions. In
fact, a study conducted in Sweden found that people
who lived in wintery climates for longer periods
of time during the year were able to withstand
the elements more safely than those who were exposed
to those same conditions for shorter lengths of
time. So, if you spend most of your winter in
warmer climates, you are at a higher risk for
injury as a result of the cold and ice.
Gearing up physically for winter’s challenges
is important, but it is not everything. Be sure
to keep plenty of ice melt on hand, a good shovel
and broom for snow removal, and a battery operated
radio and other emergency supplies on hand in
the case of significant snowfall or power outages.
Keep in mind that the leading cause of deaths
during winter storms is transportation accidents.
So if it snows, stay off the road unless you absolutely
need to drive.
10
Strength Training Tips for Winter Survival
This simple routine focuses on the major muscle
groups of the body. Complete these exercises 2-3
days per week. Always allow at least one full
day of rest in between weight training sessions.
This routine should take you 10 to 20 minutes.
(Before you begin, speak with your physician about
your readiness to engage in weight training, and
then consult a health professional for help with
proper technique.)
1. Back: Lat pull down
2. Chest: Chest press
3. Shoulders: Shoulder press
4. Biceps: Bicep curl
5. Triceps: Triceps extension
6. Abdominal: Use physio ball
7. Glutes: Lunges
8. Thighs: Leg extension
9. Hamstrings: Leg curl
10. Calves: Toes raises
Complete 1-3 sets of 8-15 repetitions before
moving to the next exercise. Perform movements
slowly. Count 1-2 as you lift the weight and
1-2-3-4 as you lower the weight to the starting
position. You build two-thirds of your strength
with the eccentric contraction the return
to the starting position. Choose a weight that
allows you to complete at least 8 repetitions.
The last few should be somewhat hard to hard.
Over time, the exercises will become less challenging
with the current weight. Work your way up to
15 repetitions, and when you can complete 15
repetitions comfortably, increase the weight
by the smallest increment possible and drop
the repetitions down to 8 again. Work your way
up to 15 repetitions and repeat.
Peggy Kraus, RCEP, MA, clinical exercise physiologist
enjoys winter ski trips with her husband and
two sons, Lucas, 9 and Willy, 5.
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Come meet our 2008 Countdown to Wellness winners at NAVEL EXPO, Sunday, Oct. 26, from noon to 12:45pm, at the Huntington Hilton in room F. The 3 winners will share their healthy lifestyle tips and answer your questions. No registration required. Visit 
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