Winter is a much-enjoyed season in the North Eastman Region. While taking advantage of winter weather for the pastimes you enjoy, it is important to take protective measures against cold-related illness and exposure. Cold-related illness can pose a serious health threat and exposure can lead to hypothermia. Here are a few tips to ensure you stay protected this winter.
Winter Walking
- Dress in layers and wear boots with nonskid soles.
- Do not wear a hat or scarf that blocks your vision or makes it difficult to hear traffic.
- Walk on sidewalks if possible. If you must walk in the street, walk against the flow of traffic and as close to the curb as possible.
- Before stepping off a curb, make sure oncoming cars and trucks have come to a complete stop.
Winter Driving
- Make certain your car is “winterized.” Check anti-freeze, battery and tire tread.
- Keep emergency gear in your car including:
- Cell phone
- Flashlight
- Jumper cables
- Sand or kitty litter for traction
- Ice scraper, snow brush and small shovel
- Blankets
- Warning devices such as flares and reflectors
- Food and water (for longer trips)
- If your car is parked outside, make sure the exhaust pipe and the area around it are free of snow before you start the car.
A blocked exhaust pipe can cause high levels of carbon monoxide in the car.
- Do not sit in a parked car with the engine running unless a window is open.
For the Sports Enthusiast:
To help condition your body, at-home stretching exercises come first. Focus on lower back muscles, hamstrings and calf muscles. Then, to take off the chill that settles in on the way to your rink, pond or hilltop, you should warm up just before you start a sport: Stretches should be done slowly and should NOT BE PAINFUL. For maximal efficacy: Hold 30 seconds and repeat 5 times. Minimal requirements: Hold 10 seconds and repeat 3 times.
- Curling--Hamstring/Low Back Stretch Bending Forward
From a standing position with the feet shoulder-width apart, bend slowly forwards from the hips. Try to keep your knees almost straight, but not locked. Relax your upper body. Go to the point where you feel a stretch in the back of your legs and then hold the position.
Triceps Stretch with Hand Behind Head - With your arms overhead, use your left hand to pull the right elbow behind your head. You should feel the stretch in your right triceps. Hold. Repeat with the left arm.
- Skiing -- do 10 to 15 squats. Stand with your legs a shoulders' width apart, knees aligned over your feet. Slowly lower your buttocks as you bend your knees over your feet. Stand up straight again.
- Skating -- do several lunges. Take a moderately advanced step with one foot. Let your back knee come down to the floor while keeping your shoulders in position over your hips. Repeat the process with your other foot.
- Sledding/tobogganing -- do knee-to-chest stretches to fight compression injuries caused by repetitive bouncing over the snow. Either sitting or lying on your back, pull your knees to your chest and hold for up to 30 seconds.
- Don't forget cool-down stretching for all of these sports. At the bottom of the sledding hill, for instance, before trudging back up, do some more knees-to-chest stretches, or repetitive squatting movements to restore flexibility.
For everyone...
- If you must shovel snow, be careful. Listen to weather forecasts so you can rise early and have time to shovel before work. Otherwise, you may be so pressed for time, you'll be careless.
- Layer clothing to keep your muscles warm and flexible.
- Shoveling can strain "de-conditioned" muscles between your shoulders, in your upper back, lower back, buttocks and legs. So do some warm-up stretching before you grab that shovel.
- When you do shovel, push the snow straight ahead, and don't try to throw it. Walk it to the snow bank. Avoid sudden twisting and turning motions.
- Bend your knees to lift when shoveling. Let your legs and arms do the work, not your back.
- Take frequent rest breaks to take the strain off your muscles.
- Stop if you feel chest pain, or get really tired or short of breath. You may need immediate professional help.
Have a Safe Winter Everyone!
