Health Tips

Cold weather Tips

Cold temperatures can cause serious health problems, especially in children and older adults.  To stay safe this winter: Dress warmly, in several loose fitting layers, take frequent breaks from the cold, stay active while outside to maintain body heat, cover your head and hands with hats and gloves and if extremities begin to feel numb, go inside immediately. 

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Snow Shoveling Tips

Shoveling snow can be risky business!  The combination of cold(which causes blood vessels to constrict) and physical exertion increases the risk of heart attack.  To minimize health risks while shoveling snow, consider these tips:

Be sure you are physically up for the task, take breaks and don't forget to hydrate- it's "exercise".

Dress in layers to prevent overheating and wear a hat to avoid losing excessive heat.

Push snow instead of lifting when possible, lift with your legs instead of your back, never twist with a load- pivot with your feet instead.

Cover your mouth with a scarf to warm the air as it enters your body.

Wear appropriate shoes or boots with lugged soles to avoid potential slips.

Or...just pay a kid to do it!


Fitting Physical Activity Into Your Day
 A faster heartbeat and increased breathing are what define moderate-level activity. Experts say to do 2 1/2 hours of moderate activity a week. Moderate activity means things like brisk walking, brisk cycling, or shooting baskets. But any activities that raise your heart rate and make you breathe harder-including daily chores-can be included. 

Here's some good news: It doesn't have to be a certain amount each day. It's fine to do blocks of 10 minutes or more throughout your day and week. So go push the lawn mower, walk the dog, dance with your kids, use the stairs instead of the elevator, get coffee on a different floor at work. Just get moving!

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Winter Health Tips V


5. Eat more plants--the ones that are sources of omega-3 fatty acids. One of the primary omega-3 fatty acids, called alpha-linolenic acid (ALA), is found in many plants and plant-based cooking oils, but flaxseed, chia seed, and walnuts are especially good sources of ALA. Recent research is suggesting omega-3s have anti-inflammatory effects, skin protection, and hydrating impacts, as well as some cardiovascular disease prevention. 

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Disclaimer:  The information in this medical library is intended for informational and educational purposes only and in no way should be taken to be the provision or practice of physical therapy, medical, or professional healthcare advice or services. The information should not be considered complete or exhaustive and should not be used for diagnostic or treatment purposes without first consulting with your physical therapist, physician or other healthcare provider. The owners of this website accept no responsibility for the misuse of information contained within this website.