Ready, Set, Winter (Your Health Magazine)

For many people, the idea of winter exercise is a non-starter. Many people hang up their workout gear in October and hunker down in front of warm fireplaces, gnaw on baked goods and stay indoors. But keeping up a consistent winter exercise routine can help you avoid losing strength and stamina due to inactivity. Here we explore some common myths about winter exercise.

Myth: You shouldn't exercise when it is cold.
Fact: Despite the wishes of the hibernators among us, Lyne Bourassa, Active Living Coordinator for Active Anytime Anywhere at Capital Health, says that regular exercise is crucial for maintaining good health, regardless of the season. In our climate it can be cold for half the year, so it's essential to figure out ways to get active. Of course, you could head to the gym, but getting outside in the fresh air and enjoying a hit of brief northern sunshine is great for body and spirit.

Myth: Running in the snow and ice is hard on your joints.
Fact: "Running on any hard surface puts strain on your joints", says Occupational Therapist Susan Wilberg, "but proper supportive and cushioning footwear helps ease joint pain." She says that a proper warm up, such as a few minutes of brisk walking, helps minimize potential muscle strain and helps stiff joints move more easily. It's also important to watch your footing. Only run on trails you know well and shorten your stride to compensate for slippery surfaces. Wilberg suggests choosing shoes with good treads or wearing extra traction over footwear.

Myth: Anyone can shovel snow safely.
Fact: People with a history of heart, respiratory, muscle and joint problems, in addition to those who don't exercise regularly should proceed with caution and speak to a doctor before shovelling. "Snow shovelling is physically demanding," Lyne Bourassa says, "due to cold temperatures, repetitive arm movements, lifting and the resistance involved, especially if snow is wet and heavy." Some tips for easing the strain include using your legs as much as possible, pushing snow off the walks rather than lifting, and keeping each shovel load small and light. Snow blowers can help, as can chemical de-icers, but it is important to pace yourself, taking frequent, short rest breaks if needed.

Myth: It's better for seniors to stay inside after the snow flies.
Fact: Isolation and loneliness can be a problem for seniors at the best of times. It's important to avoid cabin fever by maintaining social contacts and activities. Susan Wilberg says that seniors should "establish a routine, commit to doing things with a friend, such as volunteering." Seniors who are leery of outdoor exercise can use public transportation to get to indoor destinations such as malls, where walking inside is an excellent exercise option when the weather is poor. Seniors who enjoy the outdoors should dress for it, wearing warm clothes and boots with good grips. Wilberg suggests using ski poles or walking poles to help with balance when it is icy, or using mobility aids such as a cane with an ice tip.

Myth: It's important to dress very warmly when exercising in cold weather.
Fact: Yes and no. You might overheat in a bulky parka. Dressing in layers – an inner layer against skin, an insulating layer, and a weather-resistant outer layer – works best. You can remove and replace layers as needed. "Choose clothing for next to your skin that wicks moisture and perspiration away to help keep you warm and dry," Bourassa says. If the air temperature is too cold, you may need to cover your mouth. Remember that you lose much of your body heat through your head, so wear a balaclava on very cold days and always wear a toque, even on a moderate winter's day.

- Jeff Gonek

Your Health Magazine - Jan/Feb. 2007 Issue

Disclaimer
Reviewed by Alberta clinical experts. Brought to you by HealthLink Alberta. Copyright.
This material is designed for information purposes only. It should not be used in place of medical advice, instruction and/or treatment. For more health advice call Capital Health Link at 780-408-LINK (5465) 24 hours a day, seven days a week. In Alberta, call Toll-free: 1-866-408-LINK (5465)