How to Stay Fit When You're Snowed In

Is snowed piled so high you can't get out the front door?  Don't panic. These 6 tips will keep you fit and energized in the comfort of your own home.

1)    Do Body Weight Exercises: While it may be tougher to find motivation to exercise when you’re snowed in, this should not necessarily limit your options on staying active. One of the few things that will always be certain in your lifetime is that your body is always with you. Below are 10 body weight exercises that require only your body weight and the environment around you.

• Air Squats


• Wall Sits


• Lunges


• Push-ups/wall Push-ups


• Dips with chairs


• Supermans


• Crunches


• Hip Bridges


• Single Leg Balance


• Lying to a Standing

2)    Use your at home equipment: While a home gym may not always be your first choice, it definitely makes for a great excuse destroyer. On a rainy day, or in this case a snowy day, at home equipment can give you a wider variety of choices when it comes to working out inside. Below are 10 great pieces of home equipment options that take up very little space, and yet, are very versatile.

• Resistance Band


• Powerblock Dumbbells (adjustable: 5lbs – 70lbs/hand)


• TRX Suspension Training


• Step Aerobics


• Jump Rope


• Exercise Ball


• Medicine Ball


• Yoga Block


• Yoga Strap


• Kinetic (portable station to turn your outdoor bike into an indoor bike)

3)    Use an Activity Tracker: It is a recommended to get in 5 miles of movement each day of the week. The average human takes about 10,000 steps to reach that goal. Whether its walking to the bathroom, going up the stairs, or playing with your puppy, an activity tracker can help you accomplish this goal. Below are 6 different activity tracking options you could use;

• Garmin Vivofit


• Fitbit


• Nike+ Fuel Band


• Jawbone


• Misfit Shine


• Pedometer

4)    Have fun with a Motion Sensored Gaming Console: A new generation of technology has been growing over the past decade, specifically in the gaming industry. These gaming systems include physically interactive games including, but not limited to; dancing, working out, and sports. Below are three of the leading interactive gaming consoles you could use to stay active on a snowy day.

• Nintendo Wii and WiiU


• Playstation Move


• Microsoft Kinect for the X Box 360

5)    Follow along to a Workout DVD: It can be hard sometimes to come up with something to do on your own at home. Having a Workout DVD to watch can make all the difference in the world. Workouts like P-90 X and Insanity being some the more popular ones. You can also find more great videos to on www.collagevideo.com.

6)    Check out our videos on our Youtube Channel: Hilton Head Health has a wide variety of different fitness videos that can provide fun workouts tdo indoors.

Fitness Friday: “Fall” Safely into Cold Weather Exercise

Unfortunately and or fortunately for those of you not in Hilton Head, temperatures where you reside have begun to cool off.  Although, personally, the cool temperatures inspire more activity outside (kindly noting and reminding you that Hilton Head Island weather is nowhere near the frigid northern weather). The crisp air may invite invigoration, breath, and motivation to get and stay warm- but for many it encumbers the engagements of fair weather enjoyable activities and exercise.  

Therefore, in efforts to improve your comfort and safety while transitioning into the season and exercising in the cold, the American College of Sports Medicine recommends the following:

Cover your Head-
Your head should be covered while exercising in the cold, because heat loss from the head and neck may be as much as 50 percent of the total heat being lost by your body.

Cover your Mouth-
To warm the air before you breathe it, use a scarf or mask. Do this especially if breathing cold air causes angina (chest pain) or you are prone to upper respiratory problems.

Stay Dry-
Wet, damp clothing, whether from perspiration or precipitation, significantly increases body-heat loss.

Layer Clothing-
Several thin layers are warmer than one heavy layer. Layers are also easier to add or remove and thus, better regulate your core temperature. The goal is to keep the body warm and minimize sweating and avoid shivering.

Keep your Feet Dry-
Use a fabric that will wick perspiration away from the skin. Polypropylene, wool or other fabrics that wick moisture away from the skin and retain insulating properties keep the body warm when wet.

Stay Hydrated-
Dehydration affects your body's ability to regulate body heat and increases the risk of frostbite. Fluids, especially water, are as important in cold weather as in the heat. Avoid consuming alcohol or beverages containing caffeine, because these items are dehydrating in nature.

Avoid Alcohol-
Alcohol dilates blood vessels and increases heat loss so the odds of experiencing a hypothermic event increase. Alcohol can also impair judgment to the extent that you may not make the best or brightest decisions in a cold weather emergency. It's best to leave the alcohol behind when you head out into the cold.

This Fitness Friday I encourage you to today and/or over the weekend adhere  to one fair weather enjoyable activity, taking to heart the tips above.  I eagerly await your comments as to what activity/ies you engaged in! Don’t “fall” out of fitness this fall, “FALL”- INTO FITNESS!

Frigid Fitness: Deciphering the Degrees

By Jeff, H3 Program Intern

As winter approaches, the temperature is not only changing, but our thoughts of exercising outside begin to freeze. We start to say to ourselves: “Not today, it’s too cold to exercise outside; I’ll exercise when it warms up!” Well here’s the deal, it’s never to cold to exercise if you prepare!

With a few myths out there, it's time to learn what’s factual and ten secrets to battling through tough temperatures.

Dispelling Cold Weather Myths

Cold-weather exercise isn’t safe.
False! Nearly everyone can exercise safely in the cold, even individuals with heart issues or asthma. As long as you check with your doctor and learn the H3 ten tough temperature secrets you’ll be fine!

I don’t need to drink as much water since I’m not sweating.
False!  No matter who you are, you can become just as dehydrated in cold weather. It’s important to drink plenty of fluids before, during, and after your workout because hydration allows your body to regulate body heat. 

Ten Tough Temperature Secrets

1. Layer Up.  It is essential to dress in layers so that you can easily remove them as the workout progresses. Start with a thin layer first – preferably material that draws away sweat like polypropylene.  Make sure to avoid cotton and don’t over layer! Remember, exercise does generate a good amount of heat, thus the goal of clothing preparation is to  balance sweating versus shivering.

2. Block It.  You may not be aware, but the sun can be just as harmful (if not more so) in the winter months. Go ahead and put on some sunscreen, lip balm, and sun glasses.

3. Head towards the Wind.  If at all possible, begin the walk, jog, bicycle loop or other workout in the prominent direction of the wind. This way on the journey back home, you’ll  not only have an extra push, but you’ll be much less likely to get the chills.

4. Make your Motivation.  Obviously we’d rather reside in our nice warm beds, but it’s important to maintain our fitness levels over the wintry weather months. This year really make yourself accountable by recording your workouts or performing them with a friend or next door neighbor. Set a goal for the spring and come up with your own personal rewards system for venturing out into the icy elements.

5. Know the Signs.  Be able to recognize the signs of frostbite and hypothermia. These are two injuries that can with no trouble result from exercising in cold weather. By understanding the signs and symptoms you can easily avoid and treat these common cold weather injuries and  know when to head home!

Signs of frostbite include: numbness, burning, tingling, skin turning white, hard, starts to itch, and/or peels.

Signs of the more severe hypothermia include: shivering, goose bumps, confusion, muscle stiffness, lack of coordination, slurred speech and even unconsciousness.

6. Protect the Essentials.  Exposing yourself to the cold certainly poses greater risk to your extremities. Bundle up your hands, feet, and head to protect yourself from frostbite. Lastly, make sure to follow these ten secrets because each will factor into a safe winter exercise experience.

7. Stay Dry.  Clothing that becomes wet from rain or precipitation will unquestionably effect your body’s ability to regulate heat.

8. Check the Weather.  You’ll not only know how many layer to wear, but sometimes it is just too cold or windy to exercise outside. Pay attention to the wind chill because it is one more factor to increase the need for insulation.

9. Switch to a Wintry Weather Workout.  Pick up or learn a new sport/exercise specific to the winter months. Try cross-country skiing, ice skating, snow shoeing or even snow boarding. If snow is unavailable you’re your looking to stay warm, find another alternative hit up the gym scene or a new exercise video. 

10. Consume Complex Carbohydrates.  Just like exercising in the heat, foods high in carbohydrates enable the body to properly regulate its temperature.  Additionally, they provide the body that extra energy if need be. Warm complex carbohydrate foods are particularly ideal such as breads, soups, potatoes and cereals.  

 

Or if all else fails, take a trip down to Hilton Head Health, where we are enjoying 70 degree beautiful weather! 

 

Sources:

http://www.mayoclinic.com/health/fitness/HQ01681

http://sportsmedicine.about.com/cs/environment/a/aa121100a.htm

http://sportsmedicine.about.com/od/sportsnutrition/a/winternutrition.htm

http://findarticles.com/p/articles/mi_m0826/is_n1_v8/ai_11702656/pg_2/?tag=content;co