Posted: 12/21/2015
Parkland healthcare providers offer tips for staying active in cold weather
The key, says Parkland’s Chief Physical Therapist Donna Crump, is to find something that you can routinely do, but also change up to avoid becoming bored.
“We all have a silly side that many don’t want to show in front of others,” Crump said. “Use that inner silliness to crank up the music on the radio or CD player and dance around the house. It doesn’t have to be anything fancy, just move to the music and get up off your feet. Don’t let the thought of embarrassment creep into your brain; just dance like no one’s watching.”
There are other ways to get in exercise during the winter chill, Crump said, noting that everyday household chores can easily turn into a workout. For example, if you live in a two-story house don’t gather everything into one load to take upstairs, make several trips. When you’re cleaning the floor think about doing some lunges while holding the mop or vacuum. And when stocking the pantry use those heavy cans of soup as weights to strengthen your arm muscles.
“Heated indoor pools are also a great way to get in all types of exercise during the winter months, especially for those who may be overweight,” Crump said. “Not only is the water gentle on the joints, you can do just about everything you do in the gym in the water. And even though the water workouts are low-impact, they can be intense and give you great results.”
Crump also said it’s important to “buddy up” because you’ll be less likely to skip your workout.
“Having someone to workout with you, perhaps a neighbor or a friend, really does help hold you accountable,” she said.
Still, for those who don’t mind the cold and prefer to exercise outside, remember to dress in layers and wear reflective clothing or vests so you are seen if exercising in dim or dark light outside. As your body temperature heats up, you can shed layers to keep from overheating. But, according to Alex Eastman, MD, MPH, Trauma Medical Director and Chief of the Rees-Jones Trauma Center at Parkland and Assistant Professor of Surgery at The University of Texas Southwestern Medical Center, outdoor activities can cause just as much dehydration as summer activities. Factors such as cold dry air, wind chill, inadequate fluid intake, sweating and even shivering all contribute to dehydration during outdoor winter activities.
“As you move around in the cold, you may not be sweating, but water is still being lost through your breath in the form of vapor you see coming from your mouth in frigid temperatures,” Dr. Eastman said. “The key is to pay attention to your body, drink plenty of water and pace yourself. Once you start getting thirsty, it’s too late. You are already in the early stages of dehydration. It’s important that you don’t wait until you’re thirsty to drink fluids, winter or summer.”