|1 - Moderate exercise five days a week
can cut in half your chances of getting sick. A brisk walk speeds up
the circulation of immune cells through your body, increasing the
chances that they will meet up with, and combat, the cold virus.
2 - You can lose up to 70% of heat from your head,
so wear a hat, toque or balaclava to reduce heat loss and stay
warmer. It is true that if your toes are cold, PUT ON A HAT!
3 - Dress warmly in loose-fitting, layered,
lightweight clothing. The three-layer principle: wear an inner layer
of synthetic material to wick away sweat; an insulating layer to
keep the body warm; and an outer layer to provide protection from
wind and rain. Once you start to heat up, you can peel off a layer
4 - Drinking enough water is always important. You
lose a lot of your body's water through your breath and you may not
always get the obvious signs of perspiring, but you are. An average
person exercising in dry cold needs at least one quart of water per
hour to avoid dehydrating.
5 - Pay attention to your body. Shivering,
dizziness, or weakness can indicate a drop in body temperature, and
that it's time to go inside. Prevent frostbite by wearing heavy
socks and gloves. Come inside immediately if you cannot feel your
fingers, toes, cheeks, ears, or nose.
6 - Remaining active can actually improve your
recovery time from illness, but you need to listen to your body! The
best approach to being physically active when you have a cold is to
avoid intense workouts. Let your body recover. A moderate walk is a
good way to stay active, without overdoing it.
7 - Take a little longer to warm up. Begin slowly
by walking for a few minutes or marching in place to warm up your
muscles. Stretch the muscles in your arms and legs, because warm
muscles will work more efficiently and be less likely to be injured.
8 - Shoveling snow: Stand with your feet about hip
width for balance and keep the shovel close to your body. Bend from
the knees (not the back) and tighten your stomach muscles as you
lift the snow. Avoid twisting movements. If you need to move the
snow to one side reposition your feet to face the direction the snow
will be going. Don't hold your breath when pushing or lifting.
9 - Use sun protection. The cool weather will try
to fool you but be sure to use sunscreen and a hat. UV-rays can
still cause skin damage in the winter. Sunglasses are a good idea as
10 - Exercise during the day. The light will help
you see icy or hazardous areas and the sun will keep you warmer. If
you must exercise when it's dark, avoid high-volume traffic areas
and wear bright reflective clothing.
Do your best to maintain a regular activity
schedule through the winter months. This will not only help you beat
the winter blues, but will keep you healthy as well!