Caring for the Men in Your Life:
Get them Moving During the Winter Months

What’s one of the best ways to stay healthy and ward off the problems that come with age? At least 30 minutes of moderate activity every day.

But cold winter weather makes it very tempting to stay inside, put off exercise plans and just watch athletes on TV get a workout.

There’s no need to hibernate, especially with plenty of outdoor activities available during the chilly winter months that men enjoy, and will keep them physically active and healthy.

Here are a few suggestions to motivate the men in your life:

Walking/hiking

Whether it’s a hike to the store or along a local nature trail, getting out for a walk is a great way to exercise in any weather. Walking is good for the heart and circulatory system, strengthens muscles, and helps keep weight down.

Tips for successful walking:

• Wear comfortable sneakers If hiking on a trail or in snow, be sure to wear sturdy, waterproof boots with good traction.
• Dress appropriately for the weather, including gloves and a hat when walking in freezing temperatures.
• Don’t overdo it. If you’re not sure how much is too much, consult with your doctor before starting. One rule of thumb: increase your distance by no more than 10 percent per week.
• Find new and interesting places to walk. Turning a hike into a bird or wildlife watching expedition can also create a new dimension and boost interest.
• Walk with someone. People stick to walking regularly, and find it more enjoyable if they share it with someone else.

Skiing

Sure, we may love the thrill of downhill skiing. But did you know that one of the best aerobic workouts is from cross-country skiing? It’s a great calorie burner, builds muscles and can be done as a family activity.

With plenty of local parks and open space providing ample access for cross country skiing, this is a fun way to stay active when snow makes hiking difficult. Though it may be pricey to buy the gear, once you have it, it doesn’t require costly lift tickets like downhill skiing.

Shoveling / sledding

When there’s snow on the ground, physical activity is as close as your front porch. Just 15 minutes of snow shoveling is considered moderate physical activity.

Of course, shoveling can also put significant strain on the heart and back, so it’s important to know your limitations and work in moderation. Talk to your doctor if you have high blood pressure or high cholesterol levels, have a history of heart disease, or if you’re a smoker.

Drink plenty of water to avoid dehydration, don’t exceed comfortable lifting levels and dress in layers so you can remove a layer as needed.

Once the sidewalk and driveway are cleared, taking a trip to a nearby hill for a little sledding with the kids is fun and can provide a vigorous cardiovascular workout. Before descending the hill, be sure the area is clear of debris, that you can safely walk back uphill, and that sledders allow enough distance between each other while sledding.

Building a snowman, a snow fort, and even a friendly snowball battle can provide hours of fun and beneficial physical activity.

• Men’s Health
• Read more about the importance of men's health
• Conditions of concern to men 

 

 

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