Tips On Staying Active During Winter
Dropping temperatures and diminishing daylight means fewer opportunities for outdoor fitness activities.
Even with the days getting shorter and colder, walking can keep you moving all winter long. Here are a few tips that can keep you moving and prevent “hibernation” this winter.
As you can imagine, walking is the most common fitness activity worldwide.
Walking outdoors during the winter months presents a few challenges. Low temperatures, for example, is the primary factor in preventing motivation for outdoor activities during the winter.
“Its cold outside, therefor I am not going to go out and suffer”, is a common phrase when people are approached about walking outdoors during the winter months. Proper cold weather attire can solve this problem and make walking outdoors in the winter comfortable. Layering is the most important issue when addressing winter outdoor exercise.
It may seem like common sense, but doing this properly can make for a comfortable outdoor workout. Dress in layers that you can be removed as soon as you start to perspire and then reapply as needed.
First, put on a thin layer of synthetic material, like an under armor or other active wear material, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin. Next, add a layer of fleece or wool for insulation. Top this with a waterproof, breathable outer layer.
An important side note about clothing should be addressed.
Make sure that if are walking or exercising outdoors, especially in the country, you are wearing clothes that will make you stand out.
Bright orange clothing is highly recommended to avoid any confusion from hunters. It was pointed out by no less than 15 people this weekend that I need to be careful when I am taking my winter walks. As a former city guy from Florida, wearing hunters orange was not something that crossed my mind.
I appreciate the kind words to keep me safe. Hopefully my words this week will keep you active and safe while we exercise this winter.
Physical Activity In The Classroom
Over the past two weeks I have discussed the changes that the State of Nebraska is implementing in terms of state standards for Physical Education. These changes outline a switch from a sports based curriculum model, to a fitness based curriculum model. The implementation of new state Physical Education standards is important, but additional steps must be taken to have an impact on childhood obesity. With curricular demands preventing additional Physical Education time, we need to create different ways to get our children active during the school day. It may be suggested that our kids get enough activity time each day with regularly scheduled recess breaks. While this is partially true, recess breaks have not made a significant decrease on childhood obesity.
It is recommended that children are physically active for 60 minutes per day, approximately half of that time should occur when children are in school. Studies suggest that physical exercise yields both short-term and long term achievements in the classroom. For example, one study found that kids who exercised 10-20 minutes prior to a math test outperformed kids in the sedentary control group.
Physical activity breaks during regular classroom time can be a solution to this problem. Implementing 5 minute physical activity breaks at the end of each core (math, social studies, science, english) educational lesson can increase our children’s cardiovascular health, increase the quality of their learning, and decrease the amount of disciplinary actions for students. Ideally the activity break content would tie together with the content of the lesson being taught, and would not take away from any instructional time. A math lesson, for example, becomes much more enjoyable for children if they are given the option to move and learn at the same time. If we can incorporate physical activity into the regular school day via the core subject activity breaks, we are helping our children with almost half of their daily recommended physical activity time.
Modification of classroom lessons to incorporate structured movement learning opportunities, puts our student’s one step closer to decreasing childhood obesity.
Extension Educator- Food, Nutrition, and Health
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