Winter Month Fitness Tips
Mike Hemphill, MAT, PTA, CAE, Manager and Wellness Coach, Holzer Therapy and Wellness Center
As temperatures begin to drop, you can keep your fire burning by staying active. Whether you are making goals for the new year or building off previous ones, it is never too late to start living a healthier and happier life.
Exercising outdoors in colder temperatures is safe. A few adjustments will need to be made before you begin moving in colder temperatures. It is recommended to wear warm layered clothing and remove layers if needed. Individuals with respiratory or heart conditions should consider wearing a mask if exercising outdoors.
“After your workout, be sure to shower and change out of your sweaty clothes into dry clothes,” Mike Hemphill, MAT, PTA, CAE, Manager and Wellness Coach, Holzer Therapy and Wellness Center, said. “This will help in regulating your body temperature.”
Moderate intensity exercises are the best way to increase your heart rate. Fast paced walking through the neighborhood or riding a bike through town or on a trail for 20-30 minutes daily or every other day can help in improving one’s health.
“In Gallia County, we have good walking and biking trails that are managed by the Raccoon Creek County Park,” Hemphill said. “On Dan Jones Road, you will find the park’s walking and biking trails, and in Gallipolis, Ohio an individual can start their walk or bike ride on the Gallia County Hike and Bike Trail and go all the way out past Holzer Health System.”
Individuals who prefer to exercise at a gym or fitness center should be sure to follow current COVID-19 guidelines put in place by the Centers for Disease Control and Prevention (CDC) and the state in which they reside to protect themselves and others. It is recommended to wear a mask when entering and leaving a facility and remove the mask once exercise intensity increases and makes it difficult to breathe.
“One of the best and safest measures someone can do is to wash their hands with soap and water,” Hemphill said. “Good hand hygiene and keeping your hands away from your face, eyes, and nose is one of the best ways to prevent the spread of disease. Use a clean towel if you need to wipe your face.”
The Holzer Therapy and Wellness Center is a comprehensive wellness center that offers an integrated program of total healthcare services including physical, occupational, speech and massage therapies, individualized health risk assessments and supervised fitness plans.
Personalized health assessments are performed for each enrollee. Programming goes well beyond a typical fitness center by incorporating the expertise of healthcare professionals providing the medical fitness difference resulting in a healthier and better-educated community.
For more information, you can visit the Holzer Therapy and Wellness Center, look online at www.holzer.org, or call 740-446-5502.