• Immune system boost. According to the Centers for Disease Control and Prevention, even just a few minutes of outdoor exposure during the winter can help prevent against both bacterial and viral infections. Avoiding Falls In The Winter While exercise in the winter is important, icy walkways unfortunately pose a higher risk of falling. This can lead to a higher risk of injury, such as strains, sprains, and tears. At Homestead Physical Therapy, we want to make sure you stay as balanced this winter, so you can enjoy doing the activities of the season without fearing a harsh fall! There are some steps you can take on your own to decrease your risk of sustaining a fall-related injury while participating in winter activities. These include: • Choose shoes with winter soles for traction. You can also get a pair of ski or walking poles to help keep your balance. As an added bonus, these poles will also help you burn extra calories since your upper body is getting a workout too. • Add slip-on spikes to your boots on the extra icy days, to reduce your risk of slips and falls. • Allowat least 10minutes towarmupwhen exercising in thewinter. When it’s cold, your heart and muscles need more time to get ready and prepare for exercise – this can help you avoid unwanted injuries. STAYING WINTER STRONG Continued from previous page.
• Nomatter what winter activity or exercise you’re partaking in, warm-ups shouldalways includea combinationof low-intensitymovements thatwill make the physical activity easier to perform. For example, if you decide to go on a walk or run through the winter wonderland that your street has become, you could warm up with lunges, squats, arm swings, or jumping jacks, making sure to also get a good stretch in your calves and thighs. This will keep your body warmwhile you exercise and will be a good way for you to feel out the terrain beforehand to see if it’s too icy. • Add inany additional assists, as needed. Snowand ice are themainculprits for many injuries during the wintertime, which is why it is important to add to your stability. Ice cleats or rubber-soled boots can provide you with grip and support. Using a cane or crutch can also help in remaining steady on frozen terrain. Our trainedCPOs canhelp you figure out if an additional assist would benefit you. Whether you’re looking for ways to get moving in the winter or figuring out how to maneuver icy terrain in your orthosis or prosthesis, Homestead Physical Therapy can help. Contact us today to find out how we can help make your winter season as enjoyable as possible!
HEALTHY RECIPE Chocolate Hazelnut Biscotti
Great treat on those long winter nights!
In gredients: • 1 1/3 cups all-purpose flour • 1/2 teaspoon baking powder • 1/2 teaspoon baking soda • 1/4 teaspoon kosher salt
• 1/2 cup butter, softened • 1/2 cup chocolate hazelnut spread (Nutella) • 1/2 cup sugar • 1/2 cup brown sugar
• 1 egg • 1 teaspoon vanilla extract • 3/4 cup chopped toasted hazelnuts
Directions: Preheat the oven to 375 degrees F. In a medium bowl combine the flour, baking powder, baking soda, and salt. Set aside. In another medium bowl combine the butter, chocolate hazelnut spread, sugar, and brown sugar. Using an electric mixer, cream the ingredients together, about 4 minutes. Add the egg and vanilla and beat until smooth, about 1 minute. Using a wooden spoon or rubber spatula, stir in the flour mixture until just combined. Add the hazelnuts and stir until just combined. Using a tablespoon measure, spoon out the cookie dough onto a cookie sheet, spacing the mounds about 4 inches apart. Use the tines of a fork to flatten the cookie dough. Bake until lightly golden around the edges, about 10 to 12 minutes. Use a metal spatula to transfer the cookies to a wire rack and let cool.
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