Health and fitness briefs, Nov. 19

Published: November 19, 2013


Baby Steps

Most of us know the importance of managing stress in our daily lives. We should eat better, exercise more and get plenty of sleep. Easier said than done, right? “I'll start tomorrow” is my favorite saying. But “tomorrow” often doesn't arrive. A delicious treat is brought to the office and “I just can't get to the gym today” or “I'll go to bed after this program.” Creating a healthier routine is easier than you think. Try this:

1. Eat half of that special treat.

2. Take a few extra steps each day.

3. Think about snuggling in the warmth of your bed when bedtime arrives.

4. Hug those you love.

5. Be grateful for the gifts in your life regardless of how small.

6. Start right now!

SOURCE: Molly Ross, executive director for the Integris James L. Hall Jr. Center for Mind, Body and Spirit, offers weekly tips on how to manage stress in our daily lives.

Prepare for the Cold

Whether there's snow in the air or the temperature is on its way down, the winter weather will affect your outdoor workouts. Don't dread the cold or let it hinder your workouts, just be prepared. The key to comfortable cold weather workouts is what you wear.

Don't overdress. One of the biggest mistakes people make when dressing for cold weather workouts is overdressing. If you wear clothes that are too heavy or warm, you start to sweat. Once your clothes are sweat-soaked, they can lose as much as 90 percent of their insulating capabilities. Opt for wicking layers instead.

Layer up. Dress in layers and choose fabrics that keep perspiration away from your body to retain body heat. Your inner layer, the layer of clothing next to your skin, should be lightweight, snug-fitting and able to wick perspiration. Your middle layer, your insulation layer, should resist moisture and provide warmth. Choose a slightly thicker fabric that fits loosely over your inner layer to trap the air warmed by exercise-generated heat. Your outer layer, or protective shell, is to shield you from the harsh outdoor elements. Go for some type of waterproof and/or wind jacket.

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