Vim & Vigor - Winter 2017 - Gwinnett Medical Center - 53

TIPS FOR
GETTING
STARTED
IT WILL: Strengthen Your Heart
When the temperature drops, your heart has to work harder to distribute
blood throughout the body. Getting your heart rate up in the cold with
a cardiovascular workout can make the heart muscles even stronger. It will
also better prepare the body for future strenuous workouts, as well as other
stresses life throws at you.

IT WILL: Burn More Calories
When exercising in the cold air, your body has to work harder to maintain its
core temperature. Therefore, you'll burn a few more calories while facing the
elements compared with an indoor workout.

IT WILL: Heighten Your Happiness
Fight those winter blues with outdoor exercise, which can improve your mood.
Not only does exercising outdoors provide physical beneﬁts, but it also gives
you a much-needed endorphin boost. Plus, by spending time outside, you'll get
a healthy dose of sunshine, which promotes the release of endorphins.

IT WILL: Support Immune Health
As temperatures drop, bacteria and viruses spike. And because of all these
germs, your body needs all the immune support it can get. By continuing
your regular exercise routine, your immune system will reap the beneﬁts of
improved lymphatic and cardiovascular circulation.

IT WILL: Improve Self-Image
While exercise has no shortage of physical beneﬁts, it can support overall
well-being, too. For instance, exercise has shown to increase conﬁdence,
self-esteem and mental positivity, all while lowering stress and anxiety.
Furthermore, if you exercise with someone, you'll get the added beneﬁts of
social support, connection and accountability, all of which will leave you
feeling great. ■

WINTER ACTIVITIES YOU
SHOULD TRY. THEY MIGHT
BURN MORE CALORIES
THAN YOU THINK!
3 Ice skating
3 Building a ﬁre
3 Having a

snowball ﬁght

3 Sledding
3 Making snow
angels

While you shouldn't let the cold keep
you indoors, you should take extra
precautions to make sure you're staying
safe and warm while exercising outside
this winter.
3 WEAR LAYERS: Wearing layers
allows you to remove clothing as your
exercise intensiﬁes. It's much easier to
take oﬀ layers than to not have enough.
"Start with a thin layer, such as a long
sleeve Dri-Fit, which will allow sweat to
evaporate much easier," says Mitchell
Gill, ATC, a GMC Sports Medicine
certiﬁed athletic trainer. "By allowing the
sweat to evaporate, you prevent it from
becoming cold against your skin. After
that, wearing a heavier material such as
a sweatshirt or jacket can help you keep
body heat from escaping. Finally, a heavy
water-resistant jacket will help you if it
begins to rain or snow."
3 WARM UP YOUR MUSCLES
BEFORE EXERCISING: A longer and
more extensive warmup is required
before exercising in the cold. Since the
temperature outside is low, it will take
longer for your muscles to warm up
enough to exercise without risk of injury.
3 STAY HYDRATED: "Many people
forget to hydrate while exercising, and
this can be a big mistake," says Gill.
"You may not appear to be sweating,
but you are. Make sure you're still
replacing lost ﬂuids." Drinking water
before, during and after cold-weather
workouts helps maintain performance
and protect your body from injury.
3 WEAR SUNSCREEN: It's just as
easy to get sunburned in the winter
as in summer-especially if you're
exercising in snow or high altitudes.
3 EAT YOUR CARBS: Your postworkout snack should aid in warming
up your body temperature and
refueling your muscles. "The cold
temperatures will increase the need for
you to consume carbohydrates," says
Gill. "Make sure you're providing your
body with the energy you need."

WINTE R 2017

53

Table of Contents for the Digital Edition of Vim & Vigor - Winter 2017 - Gwinnett Medical Center

Contents
Vim & Vigor - Winter 2017 - Gwinnett Medical Center - Cover1
Vim & Vigor - Winter 2017 - Gwinnett Medical Center - Cover2
Vim & Vigor - Winter 2017 - Gwinnett Medical Center - Contents
Vim & Vigor - Winter 2017 - Gwinnett Medical Center - 2
Vim & Vigor - Winter 2017 - Gwinnett Medical Center - 3
Vim & Vigor - Winter 2017 - Gwinnett Medical Center - 4
Vim & Vigor - Winter 2017 - Gwinnett Medical Center - 5
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Vim & Vigor - Winter 2017 - Gwinnett Medical Center - Cover3
Vim & Vigor - Winter 2017 - Gwinnett Medical Center - Cover4
https://www.nxtbook.com/nxtbooks/manifest/vimvigor_2020fall-gmc
https://www.nxtbook.com/nxtbooks/manifest/vimvigor_2020summer-gmc
https://www.nxtbook.com/nxtbooks/manifest/vimvigor_2020spring-gmc
https://www.nxtbook.com/nxtbooks/manifest/vimvigor_2019winter-gmc
https://www.nxtbook.com/nxtbooks/manifest/vimvigor_2019fall-gmc
https://www.nxtbook.com/nxtbooks/manifest/vimvigor_2019summer-gmc
https://www.nxtbook.com/nxtbooks/manifest/vimvigor_2019spring-gmc
https://www.nxtbook.com/nxtbooks/manifest/vimvigor_2018winter-gmc
https://www.nxtbook.com/nxtbooks/manifest/vimvigor_2018fall-gmc
https://www.nxtbook.com/nxtbooks/manifest/vimvigor_2018summer-gmc
https://www.nxtbook.com/nxtbooks/manifest/vimvigor_2018spring-gmc
https://www.nxtbook.com/nxtbooks/manifest/vimvigor_2017winter-gmc
https://www.nxtbook.com/nxtbooks/manifest/vimvigor_2017fall-gmc
https://www.nxtbook.com/nxtbooks/manifest/vimvigor_2017summer-gmc
https://www.nxtbook.com/nxtbooks/manifest/vimvigor_2017spring-gmc
https://www.nxtbook.com/nxtbooks/manifest/vimvigor_2016winter-gmc
https://www.nxtbook.com/nxtbooks/manifest/vimvigor_2016fall-gmc
https://www.nxtbook.com/nxtbooks/manifest/vimvigor_2016summer-gmc
https://www.nxtbook.com/nxtbooks/mcmurry/vimvigor_2016spring-gmc
https://www.nxtbook.com/nxtbooks/mcmurry/vimvigor_2015winter-gmc
https://www.nxtbook.com/nxtbooks/mcmurry/vimvigor_2015fall-gmc
https://www.nxtbook.com/nxtbooks/mcmurry/vimvigor_2015summer-gmc
https://www.nxtbook.com/nxtbooks/mcmurry/vimvigor_2015spring-gmc
https://www.nxtbook.com/nxtbooks/mcmurry/vimvigor_2014winter-gmc
https://www.nxtbook.com/nxtbooks/mcmurry/vimvigor_2014fall-gmc
https://www.nxtbook.com/nxtbooks/mcmurry/vimvigor_2014summer-gmc
https://www.nxtbook.com/nxtbooks/mcmurry/vimvigor_2014spring-gmc
https://www.nxtbook.com/nxtbooks/mcmurry/vimvigor_2013winter-gmc
https://www.nxtbook.com/nxtbooks/mcmurry/vimvigor_2013fall-gmc
https://www.nxtbook.com/nxtbooks/mcmurry/vimvigor_2013summer-gmc
https://www.nxtbook.com/nxtbooks/mcmurry/vimvigor_2013spring-gmc
https://www.nxtbook.com/nxtbooks/mcmurry/vimvigor_2012winter-gmc
https://www.nxtbook.com/nxtbooks/mcmurry/vimvigor_2012fall-gmc
https://www.nxtbook.com/nxtbooks/mcmurry/vimvigor_2012summer-gmc
https://www.nxtbook.com/nxtbooks/mcmurry/vimvigor_2012spring-gmc
https://www.nxtbook.com/nxtbooks/mcmurry/vimvigor_2011winter-gmc
https://www.nxtbook.com/nxtbooks/mcmurry/vimvigor_2011fall-gmc
https://www.nxtbookmedia.com