Walking in a winter wonderland! 

 

Tips from a pro on winter physical activity

‘Tis the season to be jolly…and maybe indulge a bit.  At this time of year and indeed for a good portion of winter, we often find ourselves moving too little and eating too much.  If this describes you, do not despair!  Edmonton Oliver Primary Care Network Exercise Specialist Lisa Workman provides  seven steps  to help you get active and stay active.

1. Identify your current physical fitness level - Efforts to exercise often begin in earnest in January, usually the result of New Year resolutions, retail advertising and media hype.  Lisa says that the first thing a person needs to do is realistically assess their physical abilities before embarking on a new activity.  “Knowing where to begin is very important”, she says.  “Sometimes I help patients reframe their exercise reference, that if they played sports 20 years ago, their capabilities may be very different today”.  Lisa advices the key  is to think about what you are able to do today versus what you may have done in the past. By identifying your current fitness level, you can avoid unnecessary pain and possible injury and set yourself up for success.
2. Define your goals and preferences - The next important step is to look at the result you want from physical activity.  “It’s about identifying your purpose and then your preferences”, says Workman.  “150 minutes of moderate intensity exercise per week will provide general health benefits, but you may have a more specific goal in mind”.  For weight management, the primary area would be cardiovascular training and for that, you’ll want to work up to more than 150 minutes weekly.  If your goal is blood glucose control then a combination of cardiovascular and resistance training is ideal.  Once a person knows what they want from their exercise, they can best determine their preferred activities.If being outside is not possible, what are your indoor options?  Lisa says many malls open early before the stores open, and allow for walking programs.
3. Review your budget - Do you need to spend a lot of money to achieve physical fitness?  Lisa points out that by doing a little homework, you can commit to being active without breaking the bank.  Many community leagues operate skating rinks and most parks have running, walking and cross-country skiing trails. Civic recreation centre facilities can also provide inexpensive options. “Watch out for gimmicks”, warns Lisa, “Be careful of buying into the advertising and purchasing equipment that may end up gathering dust.  Ask yourself; is this a lifestyle or lifelong approach? Am I going to use this for the long term?”
4. Assess your resources - Identify what you have at your disposal right now.  Lisa points out that the internet provides access to free resources including, walking videos, stretching programs, yoga and more.  “The public library is a great resource for exercise videos that you can borrow to try out before spending money to buy your own,” says Lisa, “There are also dozens of apps online  for your smart phone or mp3 device – use technology to help keep you on track”. Look into what your community offers and what interests you. Maybe it’s a winter festival, tai chi or skating party.  Check with your local town office or city hall for information such as trail maps, park and facility locations and events.  “Sometimes”, Lisa says, “it’s as simple as finding a cause to volunteer for that will help get you moving. I have a patient recovering from a brain injury who is involved with the Humane Society. He plays with the animals and his goal is to continue to increase his physical activity to the point where he can walk the dogs.  Confidence in your ability to be physically active comes from taking small achievable steps in the right direction”.
5. Schedule time for you - Planning is important. One tool Lisa sometimes has her patients undertake is to track their time during the day. “Often there are pockets of time that could be used for physical activity.  It’s easy to put off being active as there are no short term consequences, it’s the medium and long term consequences,” she says. “Think of it as putting money in your piggybank now and that investment will help you later in life.”  Lisa’s other piece of advice; “Take the time to give back to you. It’s not selfishness; it’s investing in your health both mentally and physically”. 
6. Keep yourself motivated - It is o.k. to start small!  “Unfortunately, sometimes people push themselves beyond their ability”, says Workman, “This can lead to joint pain or other unpleasant effects and result in the person feeling defeated.” Often chronic disease patients don’t realize that they can do small activities, even exercising while seated.  Gradual changes can make the difference. “You live in a condo or an apartment and need to get the mail every day - try walking the hallway an extra time or two or taking the stairs.” Workman advises the way to stay motivated is to make exercise fit into your everyday life.  
7. Enjoy seasonal activities - We live in a northern climate and need to accept that.  “Winter happens every year”, says Lisa, “Why not embrace our environment?” Think about what you can do inside or outside to make exercise more attractive.  She reminds us that play is important and exercise can be fun.  “Build a snowman with your grandchildren, shovel snow, go curling, snowshoeing, cross-country skiing, skating, geo-caching, tobogganing or just plain walking!”