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.
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!
Another way to keep yourself comfortable during an outdoor workout is to warm up longer before beginning. Exercise in cold weather makes
A Daily Dose of Gratitude RAISING THANKFUL CHILDREN
Next, consider how you can encourage your child to reflect on who they’re grateful for. Acts of kindness and returning the favor to those who have been good to us can inspire kids to put their gratitude into action. Doing some yardwork, sharing a toy, or making a painting as a gift can help children understand how powerful it can be to outwardly show our gratitude for the people who are in our lives.
Most parents want their kids to view Thanksgiving as a meaningful event — not just an opportunity to indulge in turkey and mashed potatoes. Unfortunately, most kids’ eyes will glaze over when their parents launch into a lecture about thankfulness. You will likely find better success by emphasizing the value of gratitude all year long.
“What do you say?” It’s a question we all ask our young children after someone does something nice for them. This practice instills good manners, but it shouldn’t be confused with teaching gratitude. Imparting the meaning behind the words “thank you” takes something more.
Consistency is the most crucial factor, so try to find ways you can incorporate gratitude into your everyday routine. Children of any age can keep a gratitude journal with their parents’ help. Some families also use a gratitude jar where each family member can write what they’re grateful for on a slip of paper and add something different to the jar each week. It’s the perfect way to keep gratitude front and center.
If you want grateful children, you need to be grateful parents. Consider how you can incorporate gratitude more into your everyday life. Are you as thankful as you should be? Do you repay favors and write thank-you notes? Do you regularly talk about why you’re so fortunate or what you’re thankful for? Cultivating gratitude in your life sets a good example, and many studies show it benefits your mental health as well.
These lessons may not sink in immediately, but by cultivating
these positive habits in our everyday lives, you will see a big
difference in the long run.
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