An Apple a Day - Winter hibernation not an option

With the temperature
plunging and the days
getting shorter and
shorter, many of us
tend to hibernate in our
homes this time of year.
Staying active through
all four seasons is diffi-
cult in a state where
each season brings its
own challenges.
I know that as I travel
home at 5:15 at the
end of the day, the last
thing I want to do is
drop my briefcase, grab
the dog's leash and go
for a power walk. I
guess I'm not alone.
A recent poll of 5,000
people found that 30
percent get no or very
little exercise at all during
the winter months.
Just because it's cold
out doesn't make it
open season for an excuse
not to exercise.

There are all kinds of
ways for kids and parents
to enjoy the outdoors
together in the
winter. There are multiple
exercise options
that one can choose to
participate regardless
of what the outdoor
thermometer reads.
All that is required for
wintertime workouts is
some planning and a
few safety tips.

Be sure to insulate
your body. The best
approach is to dress in
layers. Layering provides
the most effective
heating method,
plus it allows you to
remove the top layer if
you get too warm. The
layer next to your skin
should allow moisture
to be wicked away
like a cotton turtleneck
for example. The
top layer should be
both wind and water
resistant. Wear a hat,
one that preferably protects
the ears. A large
percentage of body
heat is lost through the
uncovered head.
If you are running or
walking after dark, be
sure to wear something
that is light colored or
reflective so you can
be seen crossing the
street.

Consume plenty of
fluids (beer doesn't
count). Water will
prevent you from becoming
dehydrated too
quickly in the cold, dry
air. It's just as important
to stay hydrated
when exercising in the
winter as it is in the
summer, even though
you might not feel as
thirsty.

Here are some ideas
to help get you and the
kids off the couch and
outside exercising.
You could head for
the hills. The whole
family can have a blast
whooshing down a
snow-covered hill on
snow tube or toboggan.
The great thing about
sledding is after you
work hard to get up the
hill you are rewarded
with a fun ride all the
way down. The walk up
the hill is going to burn
a lot of calories. Try
pulling one of your kids
up the hill for added exercise
and to really get
your heart rate going.

Another really fun
and inexpensive way
for the family to keep
in shape in the winter
is by going ice
skating. Some of my
fondest memories as
a kid growing up in
Vermont are frozen
skating ponds, tying on
my skates and gliding
across the glittering
ice. Believe it or not,
ice skating can burn
460 calories per hour
at a leisurely pace and
burns 600 calories
per hour at a vigorous
pace. Be certain when
choosing to skate on a
frozen pond that it is
indeed frozen.

Another idea is snowshoeing.
Snowshoes
allow you to walk on
top of the snow rather
effortlessly. It has
become a very popular
winter activity for many
people.

Of course cross country
and down-hill
skiing and snowboarding
are always an
option if you have the
equipment, time and
money to hit the slopes.
A word of caution,
however, when you
are out getting your
cold-weather workout
remember to check
with your doctor if you
have any health concerns
such as asthma
or heart problems. And
don't forget to wear
sunscreen. It is as easy
to get sunburned in
winter as in the summer
even more so
if you're exercising in
the snow or at high
altitudes. And protect
your eyes from snow
and ice glare with dark
glasses or goggles.
Oh, and one last
thing 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, sledding
or skating also
creates wind chill
because it increases air
movement past your
body. Know the signs of
frostbite and hypothermia.
Frostbite is most
common on your face,
fingers and toes. Early
warning signs include
paleness, numbness
and loss of feeling or a
stinging sensation. If
you suspect frostbite,
get out of the cold immediately
and slowly
warm the affected area
without rubbing. If
numbness continues,
seek emergency care.
If you suspect hypothermia
distinguished
by intense shivering,
slurred speech, loss
of coordination and
fatigue get emergency
help right away.