PROMOTING A HEALTHY NEW YEAR AND WINTER SEASON

Here are some tips to get the winter season started on a positive note and help continue to make the process a successful and rewarding experience. Taking preventative action is your best defense against having to deal with winter conditions.

The passport to winter sports and activities are layers- dressing in layers that is. It is extremely important to dress in layers for any winter activities. Wear gloves and a hat or cap, as you can lose almost 50% of your body heat through your head. It doesn’t matter if it’s winter hiking, snowshoeing, or cross country skiing; everyone has different sensitivities to the cold. You will have to determine what layers and winter fitness accessories will work best for your winter activity. Here are some guidelines:

• Base layer winter clothes: Wear a layer of soft synthetic fabric against your skin (i.e., polypropylene or Capilene).
• Middle layer winter clothes: Depending on the temperature, you may need to add a middle layer such as a vest, wool sweater, or synthetic fleece jacket.
• Outer layer winter clothes: It is important to add this layer during wet, windy, or very cold days to repel the wind, water, or both. Use a wind and water proof jacket for any outer layer.
• Winter activity accessories: Protect your extremities during outdoor activity. The accessories should be made from synthetic fiber to wick away moisture and keep you from getting cold. Use gloves or mittens as protection. Use a headband or hat to protect against heat loss. Wear a good pair of wool socks to keep your feet warm.
• Apply sunscreen to any exposed skin and ointment, or Chap Stick with sunscreen to the lips.

Before engaging in any winter activities, heed these preventative measures that will help keep you safe in all kinds of wintry conditions. Also, remember to include activities that keep physical fitness as a main ingredient for families:

• Eat healthy to consume a sufficient amount of fruits and vegetables.
• Before beginning any activities, make sure to include a warm up or flexibility exercise to help prepare your body for the winter conditions.
• Work with the PTA to develop a fitness walking trail in the school halls for use during extreme conditions. This can be extended to the community, seniors and teachers.
• Organize a family planned and measured route in the park, mall or any recreation area.
• Help with winter activities at home by shoveling the steps or driveway. Better yet, volunteer to help in the neighborhood, especially for the elderly.
• Explore activities in the community. Check out family memberships in a gym or YMCA.

Check out all safety precautions and prepare the school building and grounds, including safety checks for all equipment. Review all school policies and procedures to become aware of all fire and emergency evacuation processes. If the activities are done away from the school there should be contact with an emergency or (911) service. It is important to have a cell phone available, along with first aid treatment essentials.

To encourage the children/adults to be more active in the winter, you have to block out some time to schedule a week for fitness:

• Hit the slopes - it doesn't have to be skiing, but a trip down the hill on a toboggan will be an exhilarating experience.
• Make a snowman, as all that rolling of snow is a great workout.
• Make a target on a tree and have a contest with snowballs.
• Playing Frisbee in the winter is a lot more challenging than the summer.
• Play soccer in the snow, and the uneven terrain will make it a challenge. Host a mid-winter tournament on the school grounds or in the neighborhood.
• Build a snow fort and lift the snow into cardboard boxes. It will serve as a weight to build muscular strength.
• If the winter keeps you indoors, try renting a fitness video, jump rope, do stability ball exercises or use dyna bands.
• Look for community events. Recently, my family and grandkids did a 3.1 "Run for the Lights" at a local park. As we walked on the pre-arranged path, there was a Christmas Light Up display all along the route.
• Keep a food/activity journal for an entire week. This means giving up something yummy for something healthy.
• The evidence is in for fitness. Regular exercise has been associated with more health benefits than anything else known to man. Studies have shown that it reduces the risk of cancers, increases longevity, helps achieve and maintain weight loss, enhances mood, lowers blood pressure, and even improves arthritis. Why not make the time to start getting in shape for a community walk or taking part in national societies as MS, Breast Cancer and Autism walk and runs?

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