COME OUT AND PLAY Staying Active in Cold Weather Winter is almost here, and as the weather gets colder, many people use it as an excuse to stay inside and on the couch. But if you don’t want to wonder what happened to your fitness goals when spring comes around, now is the time to start preparing. Here’s what you need to know to comfortably enjoy outdoor exercise in low temperatures. First, there’s good news: Your chance of frostbite in 5 degree F weather is less than 5%. So, outdoor exercise is perfectly safe most days of the year. Just stay inside when there’s a particularly nasty wind chill and don’t exercise on icy surfaces. But while you probably won’t be hurt by outdoor winter exercise, there’s no denying it can be unpleasant if you aren’t prepared. One school of thought suggests there’s no bad weather, only poorly chosen clothing. So, if you want to exercise outdoors in the winter, you must set yourself up for success with the proper gear. Dress in layers and put them on in the correct order. Opt for a moisture-wicking material as your bottom layer, then add a warm insulating layer, followed by a wind and water-resistant jacket on top. Remove items as you get warmer so you don’t trap sweat. Also, remember the wool socks, gloves, and hat.
Another way to keep yourself comfortable during an outdoor workout is to warm up longer before beginning. Exercise in cold weather makes strains and sprains more likely, and a warmup will keep you safer. Plus, the additional movement before heading outdoors will help the temperature change feel less jarring. You’ll want to protect your skin from the harsh air. One of the best ways to do that is by staying hydrated. Though it sounds obvious, many people feel less thirsty when exercising in the cold and don’t drink enough water. Also, moisturize regularly and protect your nostrils and lips from the wind with petroleum jelly or Carmex. Finally, don’t forget the sunscreen — if skiers can get a sunburn, so can you!
A Word From Cheyenne & Ashlee
Best Tooth-Brushing Practices
Brushing your teeth — it’s become second nature by now. However, did you know that according to the American Dental Association (ADA), on average, people only brush their teeth for 45 seconds when
To properly brush your teeth:
• Hold the toothbrush at a 45-degree angle to your gums.
• In a back-and-forth motion, move the toothbrush in short strokes across your teeth. • Be sure to brush the outer surfaces, inner surfaces, and chewing surfaces of your teeth. • Tilt the brush vertically and make several up- and-down strokes to clean the inside surfaces of your front teeth. When it comes to which toothpaste, mouthwash, and floss to use, talk to your dentist. Always be on the lookout for the ADA seal on oral care products — this lets you know the product has met the American Dental Association’s criteria for both effectiveness and safety!You will find this seal on toothbrushes, fluoride toothpaste, mouth rinses, floss, irrigators, and other oral hygiene products.
it is recommended to brush for at least two minutes?
For proper oral care, the American Dental Association recommends that you:
• Brush twice a day with a soft-bristled toothbrush. The shape and size of your brush should allow you to reach all areas of your mouth easily. • Replace your toothbrush every 3–4 months. If the bristles are frayed, it is recommended to replace your toothbrush sooner.
• Use an ADA-accepted fluoride toothpaste.
• Floss between your teeth once a day. (Bacteria that can lead to tooth decay love to hang out and linger between your teeth where the bristles of your toothbrush aren’t able to reach.)
Happy brushing!
–Cheyenne & Ashlee Registered Dental Hygienists
• Eat a balanced diet and limit sugary foods and beverages.
• Visit your dentist regularly for checkups and prevention.
Made with FlippingBook Ebook Creator