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Feb 17

For Your Health: Stay on track with winter fitness – Fairfield Daily Republic

Fitness Comments Off on For Your Health: Stay on track with winter fitness – Fairfield Daily Republic

By Courtney Dawley, DO, Kaiser Permanente Sports Medicine Physician

Youve probably heard the term fair-weather fan. It generally refers to a person who supports a sports team only when they are winning. Its easy to get excited when the conditions are perfect for the win.

The same could be said for people who only like to exercise when the weather is ideal. Not too hot, not too cold, not too windy, and just the right amount of sun.

Several of my patients have told me they go off track with their exercise routine in the winter. Its easier to stay in bed when its cold and dark outside.

However, you can and should continue a fitness routine all year-round even in the winter.

If you are exercising outdoors, prepare yourself for the cold temperatures. Warm up before you leave the house. Do some dynamic stretches like squats, high kicks, or push-ups to warm up your muscles before the work out.

Layer up for warmth, so you can remove your jacket or sweatshirt if needed. Runners or cyclists should wear reflective clothing and run or ride with a headlamp. It will help you to see whats in front of you and make you more visible to others. Since it gets dark much earlier, remember to stay safe. Consider exercising with a friend if you are walking, running or riding at night.

You can also stay healthy at home. Online workouts or videos can provide a routine that means you dont have to go anywhere to complete it. Cardiovascular exercise like jumping jacks and running in place, along with strength training with hand weights or a band, can be done in about 30 minutes several days a week. Perhaps you prefer to work out at a gym or fitness center? They are climate controlled and can provide a safe environment.

I tell my patients the best thing they can do for their overall health is to get in small spurts of exercise throughout the day. Go for several quick walks around the neighborhood or near your office. Leave your desk and do some yoga or wall squats.

Cold weather doesnt have to limit you. In fact, winter weather provides different opportunities for fitness. If you are headed to the hills for some winter sports, remember to wear a helmet when skiing or snowboarding to help prevent head injuries.

Your heart, lungs, arms, legs and brain dont take a break in the winter. So, make sure to continue to give your body all that it needs to thrive even when the temperatures are low. Discuss your exercise routine with your doctor.

Heres another reason to keep up your fitness: taking time off in the winter could make it more difficult to jump-start a routine once the weather warms up. So, its best to stay consistent throughout the year. If you do get off track, dont beat yourself up. Any exercise you do to get your heart pumping is a victory that should be celebrated.

Courtney Dawley, DO, is a family medicine and sports medicine physician with Kaiser Permanente in the Napa Solano area.

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For Your Health: Stay on track with winter fitness - Fairfield Daily Republic

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