VIP
/ GUEST PASS Mailing
List Yellow
Pages >
Instructors >
DJ’s >
Bands >
Performance Troupes Media
Gallery >
Photo >
Music >
Videos >
Radio Hot
Deals >
Shoes >
Salsa Gear >
More... Articles
> Beginners
> Staying
Fit >
More... International
Salsa Scene Links
>
History of salsa
Sponsors
|
Exercise and cold
weather:
by MayoClinic
|
| |
|
Stay
motivated, fit and safe::
You don't have to abandon your exercise routine
in cold weather. Get creative! Explore indoor
and outdoor options. Keep cold-weather safety
tips in mind, too.
Cold weather might make you feel like hibernating,
but you don't have to give up your exercise
and fitness goals. You can exercise indoors.
And by dressing properly and heeding cold-weather
safety tips, you can exercise outdoors, too.
Maintain your motivation
Focus on how you'll benefit if you keep up
your exercise routine throughout the cold-weather
season. Exercise can help shake those winter
blues. It improves your mood, increases your
energy level and helps you sleep better. And
you'll be in better shape when the weather
warms up.
Try to set aside 30 minutes or more on most
days of the week for physical activity. It
doesn't have to be all in one stretch. You
can work it in a little here or there. And
it doesn't have to be strenuous. Make a workout
of household cleaning. Take the stairs. Go
sledding. For extra motivation, work out with
your spouse or a friend.
Exercise indoors — Choose activities
that won't leave you in the cold
Don't let cold weather sidetrack your exercise
routine. Get creative!
- Walk at the mall. The hardest part about
mall or indoor-track walking is getting there.
Once you get started, you may be amazed at
how quickly you finish your workout.
- Join a health club. Choose one that's convenient
and geared toward your fitness level. Ask
the staff to show you how to use the equipment.
- Make a splash at an indoor pool. Working
out in water is easy on your joints. Try lap
swimming or a water aerobics class.
- Invest in home exercise equipment. Choose
something that's practical, enjoyable and
easy to use. To stretch your exercise dollars,
consider buying used equipment.
Exercise outdoors — Dress right
and play it safe
Want to take it outside? Stay safe as you
brave the elements.
- Get your doctor's OK. For some people, cold
air can trigger chest pain or asthma attacks.
If you have any medical conditions or concerns
about exercising outdoors, check with your
doctor first.
- Dress in layers. Start with a thin layer
of synthetic material such as polypropylene,
which draws sweat away from your body. Next
try fleece for insulation. Top this with a
waterproof, breathable outer layer. To warm
the air you breathe, wear a face mask or a
scarf over your mouth. Remember to wear a
hat and gloves, too.
- Choose appropriate gear. If you'll be outdoors
when natural light is poor, wear reflective
clothing. To stay steady on your feet, choose
footwear with enough traction to prevent falls.
Wear a helmet for downhill sports, especially
if you're a beginner.
- Remember sunscreen. Snow reflects the sun's
rays, so sunburn is possible even if you're
cold. You might want to wear lip balm, too.
- Head into the wind. You'll be less likely
to get chilled on the way back if you end
your workout — when you may be sweaty
— with the wind at your back.
- Drink plenty of fluids. Drink water or sports
drinks before, during and after your workout
— even if you're not thirsty. Cold air
has a drying effect, which can increase the
risk of dehydration. In turn, dehydration
increases the risk of frostbite.
- Pay attention to wind chill. The wind can
penetrate your clothes and remove the insulating
layer of warm air that surrounds your body.
Fast motion — such as skiing, running,
cycling or skating — also creates wind
chill because it increases air movement past
your body. When the temperature is 10 F and
the air is calm, skiing at 20 miles an hour
creates a wind chill of minus 9.
If the temperature dips well below zero or
the wind chill is below minus 20, choose an
indoor activity instead.
- Know when to call it quits. If you notice
a patch of hard, pale, cold skin, you may
have frostbite. Get out of the cold and slowly
warm the affected area. If numbness continues,
seek emergency care. If you suspect hypothermia
— characterized by intense shivering,
slurred speech, loss of coordination and fatigue
— seek emergency care.
When it's cold outdoors, there's no need to
give up and hit the couch. With a little planning
and creativity, you can step up to the challenges
of winter exercise.
|
| |
|
|
Partners
|
|
|
|
