Keep Your Heart Healthy All Winter Long
There's a reason humans don't hibernate. Staying active through the colder months helps you cope with holiday stress, beat dreary-day blues, and — most important — protects against cardiovascular disease.
"Just like any other workout, you need to prepare your body for the demands of these sports," advises Parveen Uppal, M.D., of Bayshore Community Hospital. "Stay in shape year-round. Warm up and stretch before each activity. Begin with a slow and easy session."
Keep in mind that many accidents and injuries occur near the end of the day. Instead of pushing through one last run, stop when you're tired or if you're in pain. Finally, remember that it's important to hydrate, even in cold weather. "Drink water before, during, and after your workout," Dr. Uppal advises.
You can always join a fitness center. To keep costs down, see if your employer offers discounted memberships. Or ask if you can pay only for the classes you want to take or for the winter season.
Joseph Guarino, M.D., of Ocean Medical Center offers these additional ways to get your heart pumping without setting foot in a gym:
Still, the rosy cheeks of playing children may hide their vulnerability to extreme cold. "Little hands, feet, noses,and ears are prone to frostbite, when skin freezes from prolonged exposure to cold temperatures," says Mitchel Alpert, M.D., of K. Hovnanian Children's Hospital at Jersey Shore University Medical Center. "Kids are also at risk for hypothermia, a dangerous drop in body temperature."
To prevent these cold-weatherconditions:
"Eating right can also help you maintain a healthy weight, which protects your heart," says Tommy Ng, M.D., of Southern Ocean Medical Center and Meridian CardioVascular Network.
Follow these tips:
Play It Safe While Outdoors
Wintertime opens up a whole new set of exercise options. Sledding, skiing, and ice-skating can be exhilarating. And all three qualify as moderate to vigorous physical activity."Just like any other workout, you need to prepare your body for the demands of these sports," advises Parveen Uppal, M.D., of Bayshore Community Hospital. "Stay in shape year-round. Warm up and stretch before each activity. Begin with a slow and easy session."
Keep in mind that many accidents and injuries occur near the end of the day. Instead of pushing through one last run, stop when you're tired or if you're in pain. Finally, remember that it's important to hydrate, even in cold weather. "Drink water before, during, and after your workout," Dr. Uppal advises.
Take Your Workouts Inside
Prefer not to brave the cold? No problem. You can get just as good of a workout in the great indoors.You can always join a fitness center. To keep costs down, see if your employer offers discounted memberships. Or ask if you can pay only for the classes you want to take or for the winter season.
Joseph Guarino, M.D., of Ocean Medical Center offers these additional ways to get your heart pumping without setting foot in a gym:
- Do laps around an indoor mall.
- Check out an exercise DVD from the library or borrow one from a friend.
- Instead of weights, lift heavy objects around your house. "Use filled water bottles and canned foods as dumbbells," he suggests.
- Do your regular household chores,such as cleaning and vacuuming, with extra vigor.
- Jump rope. It doesn't require fancy equipment, and you can get your kids involved, too.
Keep Your Snow Angels Warm
Speaking of the little ones, you don't have to drag them indoors at the first sign of a freeze. After all, wintry pastimes such as building snowmen and sledding count toward the hour of daily activity kids need.Still, the rosy cheeks of playing children may hide their vulnerability to extreme cold. "Little hands, feet, noses,and ears are prone to frostbite, when skin freezes from prolonged exposure to cold temperatures," says Mitchel Alpert, M.D., of K. Hovnanian Children's Hospital at Jersey Shore University Medical Center. "Kids are also at risk for hypothermia, a dangerous drop in body temperature."
To prevent these cold-weatherconditions:
- Dress your children in layers. Make the inner layer moisture-reducing winter sportswear to prevent it from getting wet.
- Call them inside periodically to warm up.
- Check for signs of frostbite on a regular basis. "These include skin that appears pale, waxy, discolored, or hard, or feels numb or painful,"Dr. Alpert says.
- Call 911 if your child displays signs of hypothermia. These include shivering, clumsiness, and slurred speech.
Make a Resolution to Eat Right
Just like snowmobiles can't run without gas, your body needs the right fuel to power through workouts in the winter — and all year round. Eat a wide variety of foods to get the vitamins, minerals, and other nutrients your body needs for peak performance and good health."Eating right can also help you maintain a healthy weight, which protects your heart," says Tommy Ng, M.D., of Southern Ocean Medical Center and Meridian CardioVascular Network.
Follow these tips:
- Eat breakfast every day. Include whole grains, low-fat dairy, and fruit.
- Snack on fruits and vegetables instead of cookies and chips. Keep a bowl of fruit on the table and raw, chopped veggies visible in the fridge. "If winter weather limits your access to fresh produce, try frozen or canned versions," he adds. "They are often just as nutritious as fresh varieties."
- Choose foods high in fiber, calcium, and iron. These keep bones and muscles strong and your weight in check.
Meet the Doctors
Mitchel B. Alpert, M.D.
Board certified in Pediatrics & Pediatric Cardiology
Brick | 732-458-9666
Joseph Guarino, M.D.
Board certified in Internal Medicine
Toms River | 732-240-3700
Tommy K. Ng, M.D.
Board certified in Cardiovascular Disease, Interventional Cardiology, & Internal Medicine
Manahawkin | 609-978-2337
Parveen Uppal, M.D.
Board certified in Cardiovascular Disease, Interventional Cardiology, & Internal Medicine
Hazlet | 732-888-7901
