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Media Releases
Stay Fit as You Head into Winter
Columbia, Mo. (Dec. 5, 2006) Regular physical activity keeps us in good shape, yet is difficult to stick to, especially in the winter season. When leaves are dropping and temperature falling, many of us might get the urge to hibernate. After all, a few extra pounds won't be too noticeable under a winter outfit.
However, exercise is more than just taking off some extra pounds. It improves our blood circulation, strengthens bones and muscles, gives us more energy, and boosts our mood as well. For older people and people with arthritis, exercise also helps relieve pain, maintain balance, improve range of motion, and prevent falling, says Margaret Lindsey, RN, Director of the Southwest Regional Arthritis Center, Springfield, Missouri.
How can you stay fit while staying warm in this winter? Here are some ideas as you head into the chilly months.
Plunge into warm water.
The density of water allows for high levels of energy expenditure with relatively little strain to the body. When the temperature is low outside, the pleasure of immersing in warm water is an extra benefit.
Swim laps if you can. If not, just walking in water for about 45 minutes can be counted as a great workout. For people with arthritis, warm water exercise is also an alternative physical therapy that can help relieve pain, ease stiffness and improve flexibility.
Join a gym or create one at home.
Check out a gym/fitness center in your neighborhood before terminating the outdoor activities you engage in during the warm seasons. Once you join the gym, set time aside as "gym time" each week. One way to maintain your attendance is to enroll in an exercise class where you meet with the instructor and fellow members several times a week. Tai Chi and Yoga are very good low-impact exercise for both beginners and seniors.
If no fitness facilities are close by, there's plenty to do at home as well.
Run/walk up and down the hallways.
Climb up and down the stairs.
March in place, balance on one leg, or lift free weights, while watching TV.
Do side leg raises while standing at the kitchen counter.
Purchase or rent exercise videos or DVDs, and practice in your own living room.
Walk in the mall.
Indoor shopping malls and grocery stores are excellent places for indoor walking, suggests Lindsey. One tip to burn more calories is to park farther away from the store.
Dress warmly.
If you prefer getting out and exercising in fresh air, dress appropriately for the cold. Keep your ears, feet and hands warm, because they are most susceptible to frostbite. Make sure your head and neck are covered, since most of your body's heat can escape from your head.
Find yourself some motivators.
No matter what exercise you choose, the most important thing is your longtime commitment. It's recommended to engage in physical activities for at least 30 minutes everyday. If this goal is not practical, try to work out in shorter sessions. "As long as the sessions accumulate to 30 minutes a day, you get almost the same benefits," says Lindsey.
Make it a ritual. Write it down on your calendar, or keep an exercise journal to make sure you do your homework on time.
Diversify your activities. Vary types of exercise day to day so that you have different things to expect. For example, running on Mondays; Tai Chi on Tuesdays; swimming on Wednesdays; weight lifting on Thursdays, and dancing on Fridays.
Get into a group. "The best way to get yourself moving is to get in the group setting, because people motivate one another, " says Lindsey. Join the same gym that your friends have joined, or make a date to meet your buddies two to three times a week for team sports.
The Missouri Arthritis Research Rehabilitation and Training Center (MARRTC) was established in 1971 at the University of Missouri-Columbia Arthritis Center. MARRTC is funded by the U.S. Department of Education's National Institute on Disability and Rehabilitation Research (H133B031120) and is the only federally funded arthritis rehabilitation research and training center in the country.
As part of the MU Health Communication Research Center (HCRC), MARRTC's mission is to become a national leader in the areas of disability management and communication, improve the quality of life and promote independent living among people who have arthritis and arthritic conditions. MARRTC's core message is "Disability is everyone's issue."
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