IN THIS ISSUE

From the Fall 2004 Issue

Daily Living

Keeping Fit as You Head into Winter

When the leaves are off the trees, and a hint of snow is in the air, some people might get the urge to hibernate until spring. LifeBeat Online has some ideas to help you fight that urge.

The Surgeon General recommends that you get aerobic exercise—the kind that gets your heart rate going—for 30 minutes or longer. Exercise at least four times a week, if not daily. This recommendation isn't just to help keep the pounds off. There are many benefits of exercise (see box).

Yet not enough of us get regular exercise. (Walking to the kitchen for another brownie doesn't count!) And it's showing up in our increasing rates of obesity, diabetes, and heart disease.

Senior citizens aren't immune to this trend. Up to 75% of older Americans aren't active enough to get the health benefits of exercise.1

So before your tennis shoes get lost under a pile of snow boots, here are some reminders and motivators for keeping fit during the colder weather.

Reminders

• Check with your doctor to know which types of exercise are best for you.
• Drink plenty of water before, during, and after cold-weather exercise—as long as your doctor hasn't told you otherwise.
• Remember to stretch: it's even more important when your muscles are tighter due to cold weather.
• Get started slowly. Start out exercising for 10 or 15 minutes a day, then increase a few minutes at a level that's right for you.

When you're deciding what exercises to try, be sure to include:

• Aerobic exercise, the kind that gets your heart rate up
• Resistance exercise (for example, using weights), to give your muscles a workout

Motivators

• Vary your activities day to day.
• Get a friend involved.
• If you're motivated by "homework," keep an exercise journal showing how you're going longer distances or using heavier weights over time.
• If you're working out at home, do it during a favorite TV show, or while listening to books on tape.
• Take your pet on your outdoor walks if you can.

Indoor Fitness

Go to the Gym

Look for introductory specials at nearby gyms. Or join the same gym that your friends have joined. You may go more regularly if you make a date to meet friends.

If that idea isn't appealing, create a home gym for resistance (weight-bearing) exercises. You don't have to spend a lot of money. A few inexpensive hand-held weights will do.

Whether at home or at a gym, remember to:

• Ask your doctor which resistance exercises are best for you.
• Begin with small amounts of weight. You don't want to pull a muscle on your first workout.
• Repeat lifts slowly: 4 seconds to raise the weight and again to lower it. Moving the weight slowly is easier on joints and still helps strengthen muscles.

And if you're over 50, there's a big advantage: you can increase muscle strength by up to 100% or more. For people who don't use weights or do other resistance exercises, muscle strength drops by 15% per decade after age 50. It declines even faster after age 70.2

Weight-bearing exercises also improve bone strength. And they help prevent brittle bones (osteoporosis)—which is especially important for women.

Find an Indoor Pool

Find out if your local gym or health club has a pool. Or check to see if a nearby school has a pool and allows free public access at certain times.

Swim laps if that's your style. If not, just walking or jogging underwater is a great workout, too. Any activity in the water strengthens muscles and is a good aerobic exercise for your heart, yet it doesn't put stress on joints.

Get into Yoga or Tai Chi

These gentle exercises have been around for centuries in Asia. Both yoga and tai chi offer mental as well as physical therapy. Although they don't provide an aerobic workout, they do:

• Strengthen muscles
• Improve balance
• Help keep your back and legs limber

Give it a try once a week. It's a good complement to your aerobic and resistance exercises.

Discover Pilates

Pilates exercises were designed by a physical therapist and are used often by dancers and athletes. But they can be adapted for any ability level. Pilates is a no- or low-impact exercise that:

• Conditions your entire body
• Especially strengthens muscles in your trunk (your back, shoulders, chest, and abdomen)
• Increases flexibility
• Improves circulation

It's a challenging workout whether you're a beginner, doing simple exercises, or are a pilates veteran.

Other Indoor Ideas

• Rediscover dancing—it's a great cardiovascular exercise.
• Get rollers that turn your regular bike into a stationary bike.
• Walk in a nearby mall.
• Climb an extra flight or two of stairs.
• Help a friend with housework (an hour per day of housework is considered moderate exercise).
• You don't have to join a studio or a fitness center to get the benefits of yoga, tai chi, or pilates. Rent videos or DVDs, or get books from the library to help you get started at home.

Outdoor Fitness

Whether cold weather in your part of the country means 30 degrees or 30 below zero, dress appropriately for the cold.

• Wear layers:
• The layer closest to the body should be a synthetic like polypropylene; it moves moisture away from your body and keeps a layer of dry air near the skin.
• The second layer is your insulation, such as wool or down.
• The outer layer is your shell, such as a water- and windproof jacket.
• Keep ears, feet, and hands warm, since they're most susceptible to cold and frostbite.
• Keep your neck and head covered—most of your body's heat can escape from your head.

Keep Up with Walking or Running

Just remember to wear shoes with good traction to prevent slipping. And wear reflective clothing if you're out during the dark early morning or evening hours.

Try Cross-Country Skiing

This is one of the best cardiovascular workouts, since both legs and arms are in motion the whole time. But unlike running, it's easy on the joints. It helps you:

• Increase muscle strength
• Improve balance and endurance

And if you want to avoid the cold, get on a machine that simulates skiing for the same good workout.

Skate Your Way to Better Health

You may never compete in the winter Olympics, but ice-skating is a good aerobic exercise. Plus it's a fun activity to do with a friend.

And as anyone who has occasionally teetered on skates can tell you, it's great for improving your balance. If you haven't been on skates for a while, go slowly and maybe lean on a friend who's a more accomplished skater.

Trade Running Shoes for Snowshoes

If you're far enough north in the snow belt, strap on snowshoes and get moving. It burns more calories than walking because you tend to lift your legs higher.

Other Outdoor Ideas

• Walk more by parking farther away from the store.
• Get off the bus one or two stops before you normally would, and walk the rest of the way.
• If your doctor says it's OK, keep the snow blower in the garage after light snowfalls, and grab the shovel instead.

As you try new activities or give yourself more of a workout, remember to listen to your body. Some muscle stiffness isn't unusual. But don't ignore pain or symptoms of health problems.

And always check with your doctor first to make sure the exercise you choose is right for you. Then, get out there and have fun!

1. Nied RJ, Franklin B. Promoting and prescribing exercise for the elderly. Am Fam Phys. February 1, 2002.
2. American College of Sports Medicine Position Stand: Exercise and physical activity for older adults. Med Sci Sports Exerc. 1998;30:992-1008.

Note: Individual symptoms, situations, and circumstances may vary. Please consult your physician or qualified health provider regarding your condition and appropriate medical treatment. The information provided is not intended to be used for medical diagnosis or treatment or as a substitute for professional medical advice.

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