Winter brings the battle between staying cozy indoors or getting moving with fresh air. While every fiber in your being may try to convince you to stay on the sofa, you need to find safe and effective ways to maintain your fitness without injury. Here’s how you can keep moving as the temperature drops. INCORPORATE DAILY MOVEMENT You don’t need a gym membership to stay active. Simple activities can integrate seamlessly into your daily routine, providing substantial health benefits. Consider breaking your exercise into manageable chunks throughout the day. A quick 10-minute walk during your lunch break or opting for stairs over elevators can make a big difference. You can also incorporate strength STAY FIT THROUGH THE FROST How to Exercise Safely and Effectively During Winter
training at home — try a quick 20-minute session with weights while listening to your favorite songs to keep the energy up. ENSURE EXERCISE SAFETY If your workouts take you outside, whether jogging around the park or skating in an ice rink, cold-weather exercise requires special care. As the temperatures drop, it’s essential to know how to avoid injuries like sprains or more serious conditions such as frostbite and hypothermia. Here are three pointers from Paul Henson, MD, from Atrium Health Musculoskeletal Institute: • Layer Up Smartly: To manage body temperature, use a three-layer clothing strategy. Start with a moisture- absorbing base layer, add a wool middle layer for insulation, and top it off with a breathable, weather-resistant outer layer. • Dynamic Warm-ups: Extend your 15-minute warm-up by five minutes for every 10 degrees drop below 30°F. Include
movements like lunges and high knees to prepare your body. • Remember Your Upper Body: Be sure to warm up your neck and back, as injuries can quickly occur if not properly stretched. TAILOR YOUR ACTIVITIES Not every exercise suits cold weather, and not everybody is ready for vigorous winter sports. If you’re new to exercise, recovering from an injury, or managing a chronic condition, choosing exercises that match your fitness level and current health is important. Consult with our physical therapy team to craft a workout regimen that’s safe and effective for you. As much as winter can tempt us to hibernate, maintaining an active lifestyle is crucial for your physical and mental health. If you need guidance on safely navigating fitness during these colder months, contact our clinic. We’re here to support your journey to wellness every step of the way.
Sudoku
Citrus-Herb Pork Roast
Inspired by TasteOfHome.com
INGREDIENTS • 1 boneless pork sirloin roast (3–4 pounds)
DIRECTIONS 1. Cut roast in half. In a small bowl, combine oregano, ginger, and pepper; rub over pork. In a large skillet coated with oil, brown roast on all sides. Transfer to a slow cooker; add onions. 2. In a small bowl, combine 1 cup orange juice, sugar, grapefruit juice, steak sauce, and soy sauce; pour over roast. Cover and cook on low for 4–5 hours or until meat is tender. Remove meat and onions to a platter. 3. Transfer cooking juices to a small saucepan. Add orange zest and salt. Bring to a boil. Combine cornstarch and remaining orange juice. Gradually stir into the pan for 2 minutes or until thickened. Serve with pork and noodles.
• 2 tsp dried oregano • 1/2 tsp ground ginger • 1 tsp pepper • 2 medium onions, cut into thin wedges • 1 cup plus 3 tbsp orange juice, divided • 1 tbsp sugar • 1 tbsp grapefruit juice • 1 tbsp steak sauce • 1 tbsp reduced- sodium soy sauce • 1 tsp grated orange zest • 1 tsp salt • 3 tbsp cornstarch • Egg noodles, cooked
www.KineticPTS.com | 3
Made with FlippingBook Ebook Creator