Archive for December, 2012
Out of the Gym and into the Snow
While a lot of people view the winter season as a chance to stay inside and hibernate until spring, there are a lot of valuable ways to keep your body healthy while enjoying the beautiful snowy weather.
Two fun activities that actually have a bevy of health benefits, snowshoeing and sledding, are fun, inexpensive ways to make sure your body stays in tip-top shape for the coming spring.
According to Carol Wilson, R.N., M.S.N., snowshoeing is a low-impact activity that can be beneficial to people with bad knees. It also burns calories better than running, about 400-900 per hour, and is recommended by the American Heart Association as an excellent aerobic activity for the cardiovascular system.
“It works quads, hamstrings, calf muscles and muscle groups in feet and ankles,” Wilson explains. “With poles, it works muscle groups in the back, shoulders and arms.”
Judy Shanks, CVCSN, echoes Wilson’s statements and adds that there are other ways snowshoeing can be a benefit, such as alleviating stress and contributing to overall health and well-being.
“Cold air increases metabolism, contributes to better sleep patterns, balances hormones and promotes weight loss,” Shanks says. “It increases positive emotions and decreases negative emotions through exposure to nature.”
While jumping onto a plastic disc and sliding down a hill might not seem like the best type of exercise, sledding can actually burn about 470 calories for a 150-pound person in an hour. With the long trek back up the hill after the ride, you’re toning your leg muscles and keeping your heart rate up.
“The steeper the hill, the more beneficial the workout,” Shanks said.
One aspect of sledding that might go overlooked in terms of exercise is the fun factor. Just think about how much you laugh when sledding. That giggle while on the hill actually has some health benefits.
“Fun that is free,” Shanks said. “It makes you laugh, and laughter doubles heart rate for one minute afterwards. Muscles re-lax for 45 minutes after you laugh, and the immune system is boosted by decreasing stress hormones, increasing immune cells that fight infection and releasing endorphins.”
To fully enjoy all the benefits of snowshoeing and sledding, there are some preseason preparation exercises that should be implemented prior to hitting the hill or strapping on the snowshoes.
“At least two weeks prior, begin gradually increasing endurance exercising until you reach a 45-minute session three times per week,” Wilson said. “Include incline work on a treadmill.”
If you’re a parent and will be pulling your child around on a sled, Wilson recommends that you check with your doctor, espe-cially if you’re over 50, and see if you’re able to engage in some light weight lifting. This will prepare you for performing a mo-tion you’re not accustomed to.
“Lift weights so that you can easily lift a child weighing 40 pounds if you plan to take them sledding,” Wilson said. “Ride an exercise bike with moveable handlebars, pedal hard, and turn the handlebars since you will be steering the sled.”
Wilson also suggests that you perform stretches prior to your winter activity. Calf stretches, calf raises, leg raises and angled walking should get the body warmed up to prevent any injury. A good warm-up will raise the body’s temperature about 1-2 de-grees Celsius. Some endurance running on a treadmill can prepare the body for extensive outdoor winter exercise. She also rec-ommends some items to bring with on your journey.
“Keep hydrated, and keep water with you,” said Wilson. “Take sunscreen and lip balm, energy bars, a cell phone, flashlight and a portable GPS, if available.”
Prior to sledding, Shanks explains, sledders should perform some warm-up exercises to aptly prepare for the activity, includ-ing some easy squats and chest-knee stretches.
“Before sledding, do knee-to-chest stretches to avoid compression injuries due to repetitive bouncing over snow,” she said. “Either sitting or lying on your back, pull your knees to your chest and hold for 30 seconds. At the bottom of the sledding hill, do some more knee-to-chest stretches or squatting movements to restore flexibility.”
With some preparation before the season and before your snowshoeing or sledding experience, your winter wonderland can stay just that. Preparing the body in the fall for your winter activity, ensuring sound hydration before, during, and after, as well as warming up before and after exercise can keep the body healthy throughout the season and throughout your life. So next time you strap on your snowshoes or wax up your sled, make sure your body is just as prepared.
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