Staying fit and healthy, whatever the weather
We can’t turn back the clock. But experts agree that regular exercise is among the very best ways to avoid and manage disease and to maintain general health, well-being and independence as we age.
But that can be a little tougher to do when the weather turns cold and long walks in the evening are a bit less appealing.
Still, there are plenty of ways to stay active during the fall and winter.
Combating the natural effects of aging
According to Harvard Health, muscle loss, or sarcopenia, is a natural part of aging, and it’s a major factor in overall weakness and poor balance that can lead to falls. But muscle loss is reversible, and strength, balance and alertness can be improved and even regained at any age, even after an injury or illness.
“You hear about walking and the number of steps you’re taking, but not nearly enough about the need to challenge muscles to stay strong and independent,” says Eric Levitan, the founder of Vivo, a strength-training program for people over 55.
“A lot of people equate strength with activities of daily living … standing up out of a chair, getting off the floor or carrying something heavy. But strength and muscle mass also help prevent diseases of aging, for example, Type 2 diabetes. Muscle mass regulates blood sugar. As we age and lose muscle mass, we become susceptible to Type 2 diabetes.
“Aging doesn’t have to look like that. You can rebuild muscle mass to keep your quality of life and maintain your independence.”
Health for all seasons
In winter, the temptation to hibernate is strong. But according to the Harvard Medical School, that can be a big mistake. Not only will you be missing out on valuable exercise time, but it can put you at higher risk of seasonal depressive disorder.
Besides, studies suggest that exercise in cooler weather might be more productive. Cooler temperatures activate brown fat cells that turn on to help keep us warm and are known to burn more calories. Plus, just 10 minutes a day in the sunshine can chase away the winter blues.
Safety first
While the benefits of exercise far outweigh the risks, there are precautions you should take when exercising outside during colder weather, especially when you’re over 55.
- Exercising at temperatures below 59°F can narrow blood vessels, making hearts work harder to pump oxygen. This can lead to excessive strain. Check with your doctor first if you’re already at risk for heart conditions.
- Narrowing blood vessels can also increase muscle injury risk. Be wise: warm-up, train up and if it hurts, stop. The goal is to keep moving, not to be sidelined by injury.
- If it’s cold and rainy, exercise indoors. Older bodies lose heat faster, so frostnip, frostbite and hypothermia happen more easily. Freezing temperatures also raise the risks of slipping or falling.
- Wear layers and moisture-wicking fabrics. Wear several lighter layers you can remove if you get hot and put back on as you cool down. And since we lose a lot of heat through our heads, hands and feet, remember to wear a hat, gloves and thick socks.
- Drinking water before, during and after workouts maintains fluid levels, which are vital to energy and healthy body function.
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