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Five Ways to Stay Active During Winter

Submitted by emily.griffin on

When it’s too cold, icy or cumbersome to take that walk around your block, consider this: One and a half hours of strength exercise a week in the comfort of your home can account for the walk you might be missing out on due to bad weather. A study at the University of Michigan showed that 95% of participants confirmed that adverse weather curtails their workout, which is why we suggest strength training indoors during the cold season. 

Many may have an at-home gym. For those who don’t, the weight training we refer to requires little to no equipment. It ranges from using your body weight and adding resistance bands to small dumbbells. The National Institute of Health suggests that weight training exercises performed intermittently will lessen the risk of cardiovascular disease. 

“Patients who perform aerobic exercises have a lower risk of developing heart disease compared to those who aren’t as active,” said Duane Pool, M.D., Board-certified in Cardiovascular Disease, at Genesis Heart Lung & Vascular Institute. 

Before you try out our top five indoor strength exercises, check with your doctor first for the regimen that’s right and safe for you. 

Deep squats 

Squats are a great way to build your quad muscle. When muscle mass increases, it encourages oxygen circulation and alleviates the load on the heart. Start by standing with your legs shoulder-width apart and dip both hips in a downward motion as if sitting on an invisible chair. Hold the position, raise and repeat. 

Wall pushups 

Wall pushups are a great way to tone the arms. Stand arm’s length away from a wall while facing it. Stretch your arms. Keep your palms against the wall, shoulder-width apart. Using your body weight, push yourself toward and away from the wall. 

Leg lifts 

Resistance bands are budget-friendly and easy to use. Best of all, it does not take up storage space. Wear a resistance band around your ankle. 

Lie on your right side with your legs straight. Lift your left leg up and down, keeping your left leg parallel to your right. Switch to the opposite side and repeat. 

This exercise will tighten the core and lower body. 

All Fours 

This is another great workout that tones the core and lower body. 

Place your hands and knees flat on the floor. Keep your back straight and lift one leg up as if you’re stomping the ceiling. 

Bicep Curl 

Our final pick is your traditional curl with a 5-10 lb. dumbbell. Stand with your back straight and pull your forearm in toward you and away from your body. 

Five Ways to Stay Active During Winter

The National Institute of Health suggests that weight training exercises performed intermittently will lessen the risk of cardiovascular disease. 

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Tips to prevent children's sports injuries

Submitted by Kyle.Norton on

While you can’t protect your young athlete from every injury, you can try to minimize the risk with a few basic steps.

When you’re the parent of an active child, you know that injuries are a part of the game. While you can’t protect your young athlete from every injury, you can try to minimize the risk with a few basic steps.

“It’s important to begin by making sure your child can participate in sports. We recommend children have a sports physical before they start – even if they’re younger than junior high age,” said Thai Trinh, M.D., fellowship-trained and board-certified orthopedic sports medicine surgeon, Genesis Orthopedic Sports Medicine. “If your child has an illness or problem with lungs, heart, vision, hearing, strength or movement, we can tell you how you can manage the problem so your child may still be able to be active.”

Reduce common injuries

Most sport-related injuries are from impact, overuse or poor body mechanics. To reduce your child’s risk of injury, you can:
• Always use the right safety gear. Learn about the proper fit of that gear. Replace it as your child grows.
• Make sure your child learns proper form and technique from a class, trained coach or athletic trainer.
• Teach your child to take pain and tiredness seriously and not ignore or “play through” it.

Avoid high-risk activities

Some activities are so high-risk that child health experts warn strongly against them. These include boxing, driving or riding on motorized bikes and vehicles and using trampolines. Even with constant adult supervision and protective netting, many children are injured on them.

Wear safety gear

Safety gear helps protect your child. Before your child starts a new activity, get the right safety gear and teach your child how to use it. Depending on the sport or activity, your child may need these items:
• Helmets help protect against injury to the skull. Brain damage is still possible even when a helmet is worn. Use a helmet for any activity that can cause a fall or an impact to the neck or head, such as bike riding, football, baseball, ATV riding or skateboarding.
• Shoes help protect feet from injury. Sandals or flip-flops are not safe for bike riding. Some sports require special shoes for support and safety.
• Mouthguards help prevent mouth and dental injuries. Use a mouth guard for sports such as basketball, football, wrestling, martial arts, gymnastics, baseball and soccer.

Prevent dehydration and heat-related illness

When your child is active and not drinking enough fluids, dehydration is a risk. The muscles get tired quickly, and your child may have leg cramps while walking or running. Playing hard and sweating without drinking fluids can cause dehydration and overheating. To prevent dehydration, teach your child to:
• Do activities during the coolest times of the day.
• Drink water throughout the day, every day.
• Drink extra water before, during and after exercise.
• Take breaks and drink at least every 15 to 20 minutes during exercise.
• Stop and rest if dizzy, lightheaded or very tired.
• Wear clothes that help cool the body.
• Water is the best choice for children and teens. A sports drink may be helpful if your child has exercised intensively or for a long time.

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