By STEPHANIE FAROH
Extension Educator, Purdue Extension Kosciusko County

Do you wish you could hibernate like bears through the blistery cold winter? It’s the perfect time of year to grab a blanket and a good book and enjoy the winter beauty from the comfort of home. Before you get too comfortable, though, let’s remember how important physical activity is for us.

The American Heart Association recommends at least 35 minutes of moderate exercise for five days per week. Their definition of exercise is not only running on a treadmill at the gym. Physical activity can include shoveling snow, dancing, ice skating, walking, and anything else that gets your heart pumping.

Physical activity is important year-round, but we need to be especially mindful of it during the winter months when we are naturally less active. Being physically active can prevent and help treat many of the most common chronic medical conditions. People who are regularly physically active reduce their risk for heart disease, high blood pressure, certain cancers, diabetes, and osteoporosis.

Physical activity can help with the winter blues as well. Regular activity will improve your mood, increase your energy level, and help you sleep better at night. Physical activity is one of the most important steps we can take to maintain physical and mental health, yet almost 80 percent of adults are not meeting the physical activity guidelines.

We tend to focus many of our efforts on cardiovascular activity but muscle health is just as important. Strength training is recommended for all adults. It prevents sarcopenia, the muscle deterioration that comes with aging, and also helps maintain bone mass. Some people avoid physical activity out of fear of falling and fracturing a bone. Emerging data indicate that physical activity can prevent falls by improving strength, balance, and endurance.

Lifting weights at the gym comes to mind when we talk about strength training, but if you’ve got cans of soup or green beans at home, these work just as well. Grab a couple and lift them as you see weight lifters do with arm curls and even lift them over your head as able. Be sure to grip them firmly to prevent toe injury.

Other winter physical activity ideas include:

• Walk the mall or large department store: Leave your wallet at home if a shopping trip is not on your agenda.
• Join a class or indoor team. There are classes for all fitness levels, so don’t be bashful.
• Indoor swimming is a great way to build stamina. Whether you’re taking a dip for a water-aerobics class or swimming some laps, there are plenty of ways to enjoy water inside.
• March in place during the commercials of your favorite show and stretch to touch your toes before you sit back down.
• Everything counts: From vacuuming the house to shoveling snow, remember that many activities count toward being fit.

Be sure to check with your doctor before beginning a new physical activity regimen. Keep moving this winter and spring will be here before we know it.

Here’s to a healthier you!

For more information call Stephanie at the Purdue Extension Kosciusko County office at (574) 372-2340, or email at [email protected]. Purdue University is an affirmative action, equal access/equal opportunity institution.