Exercise & Nutrition, Self-care
Exercising Safely in Winter
Even before pandemic restrictions and social distancing measures added obstacles between you and your favorite elliptical machine, the cold and snowy weather can make it difficult to stay active and get the exercise your body and brain need to stay healthy through the winter months. We’re sharing a few tips and strategies to make sure you can safely get moving this winter!
Preparation is Key
Our homes have had to become a lot of things for us lately: a second office, a second school, a background for virtual happy hour đ, so it stands to reason that, with a few adjustments, it can become your next favorite gym or yoga studio — juice bar optional.
Preparation starts with making sure the space you intend to use is clear of obstacles for the full range of motion youâll need. Even if it means shifting some furniture around to be sure you are in the clear, a little bit of prevention here can save a needless mechanical injury during your workout. Similarly, make sure that any surfaces youâll need to rely on for support are adequately padded to prevent overstressing any joints. Exercise or yoga mats are readily available online and can mean the difference between feeling the burn and feeling the back injury.
Once your new workout space is prepared, itâs time to prepare yourself. Take the same approach to your exercise gear as you would if you were heading to the gym or yoga studio, and donât be tempted to let the home-based nature of your workout suggest you should skip the basics. Choose flexible clothing that breathes well and wicks moisture away from your skin and wear properly designed athletic shoes to make sure you get the lateral and arch support needed to prevent foot or ankle injury.
Also, no commute to the gym means you can give yourself plenty of time to adequately stretch before your workout! Your muscles, ligaments, tendons, and joints need to be warmed up and prepared to go through repeated full ranges of motion, or else you risk everything from extra soreness to more severe inflammation or tears. Need some guidance? Checkout this fantastic 5-minute how-to video from our friends at Womenâs Health magazine to help you prep for your best workout yet.
Whether you prefer workouts focused on aerobic activity and endurance, strength training, or balance and flexibility, the combination of widespread changes in access to exercise facilities and abundant guided online workout options means that your next amazing home workout is just a click away. Just be sure to take proper steps to prepare yourself and your new home exercise space to maximize the effectiveness of your workout, while minimizing your risk of injury. Ready to get started? Checkout this list of free home workout resources, and a resource for some expert recommended paid services.
If You Do Take That Workout OutsideâŠ
Dress dry and warm in layersâthat means keeping your innermost layer from collecting moisture and conducting heat away from your core. Stick to clothing that wicks moisture away, especially at the innermost layers. Synthetic materials such as polyester or nylon work great for thisâmake sure you layer for warmth with this in mind.
Outdoor winter workouts may also mean youâre out there for longer periods when shorter days mean darker conditions, so itâs important to wear bright, reflective colors to be visible to others, especially to drivers if you are running after dark. Remember to run against the flow of traffic, lose the headphones to increase your own awareness, if you can, bring your phone in case something goes wrong. For those who arenât completely comfortable exercising alone in the dark and would like to add a simple measure of security, reasonably priced keychain alarms or personal alarms are readily available and provide a big deterrent in small package.
Also be sure to take steps to protect your skin and extremities. Moisturize and apply sunscreen (yes, you can get sunburn in the winter), and make sure to wear a hat/head covering and gloves made of the same synthetic materials discussed above to wick away damaging moisture from your skin. Tip: itâs always a good idea to carry spares in case the first set becomes too damp!
Donât forget your feet! Choose thick socks made of the same wicking, synthetic materials mentioned above, and be careful with hi-tech workout exercise footwear. Most are designed to help heat escape your body as you burn those calories, but this also means that they let the cold winter air right back in. Most major athletic brands sell winter-weather running/exercise footwear or shoe covers which provide the comfort, support, and traction you need to get that heart rate up while regulating the temp of your toes.
Finally, with any strenuous exercise, hydration is key. While the cold may prevent you from noticing how much you are sweating, especially if youâve selected appropriate gear, even a small amount of exercise in colder temperatures will cause you to lose a significant amount of the water and nutrients your body needs to regulate temperature, remove waste products which build up during exertion, and cushion your joints. A good one-hour workout can cause to lose anywhere from 1%-4% of your body weight to perspiration. Drink plenty of water, and if you like, supplement (but do not replace) with electrolyte infused energy drinks.
Exercise is so important, not just as a preventive step to guard against a host of physical health issues, but also for a healthy, balanced emotional state. Use the tips and strategies shared here, and donât let the cold winter weather delay a healthier you.
As women, getting enough vitamin D is crucical to supporting our bone health. đŠŽđȘđ»Vitamin D also been linked to other aspects of health including autoimmune disease risk, heart health and cognitive function. đđ§ While we canât always rely on the sun, there are other ways to increase vitamin D intake in the winter months. Follow @axiawomenshealth more helpful womenâs health tips! đđ»
#womenshealth #vitamind #reelsinstagram #bonehealth #vitamindtherapy
Have you had a heart-to-heart with your Axia Women`s Health provider? đ No matter your age or how fit you feel, having a conversation about your risk factors for cardiovascular disease is important for all women. Heart disease remains the leading cause of death or women in the US. But, with proper knowledge and prevention techniques you can help lower your risk. Let`s start the conversation!
#hearthealthmonth #hearthealth #goredforwomen
For women who are just beginning to feel the effects of the change of life, menopause can be mystifying, but it doesnât have to be. Menopause expert, Dr. Joann Richichi with Axia Women`s Health, offers advice in an interview with Better Nutrition.
#menopausesupport #hormonesupport #hormonalhealth #hotflashes #aging #fiftyplus #perimenopause #menopause #over50 #50andfabulous
Despite increased awareness around heart disease, research shows only half of women recognize heart disease as the number one killer of women. Fortunately, it`s also highly preventable. â€ïžWhen it comes to heart health, there are four numbers every woman should know. Knowing these numbers can help you determine your risk and to work with your provider to take action! đȘđ»
#hearthealth #knowyournumbers #goredforwomen #womenhearthealth #hearthealthmonthâ€ïž
Mark your calendar! In honor of National Diabetes Month, Stephanie Klein, a Registered Dietitian, with our friends at @simplex_health will be joining us for an IG Live on Tuesday, Nov 16 at 12 pm ET to discuss gestational diabetes.
We`ll be covering everything from risk factors, tips on how to manage gestational diabetes, and other helpful nutrition advice. Tune in live for our Q&A or shoot us a DM/comment below with a question you`d like to see addressed during the live.
#IGLive #DiabetesMonth #GestationalDiabetes #Nutrition #pregnancynutrition
Gestational diabetes (a form of high blood sugar during pregnancy) affects up to 14% of pregnant women in the US each year. Left untreated, it can pose serious complications for both mother and baby. Read on for Jamieâs story of managing gestational diabetes through the help of her Axia Womenâs Health care team and our partner @simplex_health
Photo credit: Jamie S. and her son A.J. born September 4, 2021
âI was caught off guard when I first learned I had gestational diabetes. I felt healthy and was focused on eating well. I didnât sense that anything was off. Fortunately, my OB/GYN Dr. Cynthia Alessio (Axia`s Women`s Health Associates of Bucks County) caught it early through a screening test at 24 weeks.
Dr. Alessio enrolled me in a nutrition program with Simplex Health where I learned what to eat and how to monitor my sugars. The best part of the program was the ease with which I could contact my nutrition consultant. She was so easy to work with, and made it clear that if I ever needed her, she was only a text or call away. When juggling many different doctor`s appointments, this convenience and flexibility was so helpful.
For other women facing a gestational diabetes diagnosis, I think the best thing you can do is find and stick to a diet regimen early. Pregnancy is temporary, but gestational diabetes could have lifelong effects if you donât treat it early.â
Visit link in bio and click "Gestational Diabetes Resources" for more info on our personalized nutrition program.
#myaxiajourney #gestationaldiabetes
The answer isâŠ.true. Research shows a drop in a woman`s estrogen after menopause may contribute to higher amounts of low-density lipoprotein (LDL), the "bad" cholesterol. High cholesterol is one of the leading risk factors of heart disease. High cholesterol usually has no symptoms. Fortunately, a simple blood test can screen for high cholesterol and can help you stay in control of your health!
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.#cholesterolawareness #cholesteroleducationmonth #knowyournumbersâ€ïž #hearthealth #heartdisease
Being pregnant during the summer months can be rough! đ©Your body temperature is already elevated, and the summer heat can make things even more uncomfortable.
We asked one of our OB/GYNs and mama-to-be Dr. Jessica Arendal to share her summer pregnancy tips with us. đ
For Dr. Arendal`s full list of tips, visit link in bio and click "Summer Pregnancy Survival Guide."
#summerpregnancy #summerpregnancyproblems #pregnancyhacks #nutrition #healthysummerfoods #AskAxia
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