Craven: Remaining Active Through The Winter

HEALTH &FITNESS Sport Physiotherapy | Orthopedic Rehabilitation | Training November, 2017 “Don’t Let The Cool Weather Slow You Down!” REMAINING ACTIVE THROUGH THE WINTER

Tips to Keep in Mind 1. No heat and humidity to deal with. Winter’s chill might even make you feel awake and invigorated. 2. You may be able to work out longer in cold weather—which means you can burn even more calories. 3. It’s a great way to take in the sunlight (in small doses). Not only can light improve many people’s moods, it also helps you get some vitamin D. 4. Exercise boosts your immunity during cold and flu season. Just a few minutes a day can help prevent simple bacterial and viral infections, according to the Centers for Disease Control and Prevention. One form of exercise most participate in the winter is biking. New cycling equipment, better apparel and a growing awareness of the feasibility of wintertime riding has caused a jump in participation. The attraction? Street parking is free. Gas prices do not apply. In a storm, two wheels and pedals can be faster for getting around a city than a car struck in a traffic jam. However, winter riding is not without hardship. Evening comes early, forcing riders to pedal home in the dark. Snowdrifts squeeze streets, eliminating a comfortable side lane for bikes. Frozen fingers and feet are common issues for the unprepared. Dress right, use fenders and lights, maybe add studded tires, and commuting in the bleak months can be comfortable and efficient. Here are 10 tips to help you ease into the wintertime cycling scene: 1. Road conditions Believe it or not, the medium during most winter commutes is often the same dry pavement as in the summer. Sand, salt, sun, and snowplows eliminate ice and snow from roads in the days after a storm. 2. Ride steady For slippery stretches, riders should slow down and stay loose. Brake only on the rear wheel to avoid spinouts on slick surfaces. And be prepared to take your feet off the pedals if the bike starts to fishtail or tilt. 3. Watch out Cars are less aware of bikers in the winter. Ride defensively. Make eye contact with drivers. 4. Cold and clean Unless you plan to clean it off, keep your bike cold and store it in the

garage. A room-temperature bike in new snow can cause ice to form on brakes and gears more easily. Also, keep your chain and gear cassette lubricated for best operation. 5. Protect your core Any outdoorsy person knows that layering is the key to staying warm and managing sweat in the cold. A common configuration for biking includes a wicking base layer shirt followed by an insulating fleece top, then with a waterproof and windproof shell jacket. For the legs, usually one less layer is needed; many riders wear normal pants like jeans covered up with a wind-shell pant. If your commute is long, consider bike tights or shorts with a chamois pad combined with long underwear bottoms and the shell pants on top. 6. Head wear Jacket hoods are a no-no, as air funnels in as you move, inflating a hood like a sail. Instead, many riders wear balaclavas and sunglasses or ski goggles. Tight-fitting (but warm) fleece skull caps are popular. Top it off with a helmet, perhaps sized larger in winter to fit over all the insulation. If you would like to learn more on how to protect yourself from a potential injury while remaining active in the winter, contact us at 306-934-2011. A medical expert will be happy to assist you!

Source: https://gearjunkie.com/winter-bike-commuting-10-tips-ride-safe

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