Stay Active Outdoors Through The Winter

Mike Wheeler, BMR (PT) Physiotherapist at Donna Sarna Physiotherapy

Do you feel like a hamster on its wheel when you jump on the treadmill? Are you dreading the fact that winter is on its way and you’ll lose the momentum you’ve built up through the summer? Although running indoors is a great way to stay in shape through the cold season, it is way more exciting to continue exercising outside. Many people do it, and perhaps you think they’re just a little crazy, but with the right equipment it can be quite exhilarating. So why not run outside?

If outdoor running just isn’t your thing, why not try skating or cross country skiing. These fun winter activities also improve strength, endurance and cardiovascular health. Winnipeg’s river trail is a great place to skate, providing miles of opportunities, if your local arena is overcrowded. Get out and enjoy the view from the river and warm up in an architecturally designed warming hut. http://www.theforks.com/events/signature-events/ warming-huts

If cross country skiing is more your speed, there are plenty of trails to explore around Winnipeg and across Manitoba. For trails around Winnipeg check out: http://www.winnipeg.ca/publicworks/parksandfields/ Parks/xcountryski.asp.

So whether you are going to try winter running, skating or cross country skiing for the first time, or if you are a winter enthusiast looking forward to another season, here are some tips to prepare yourself and help prevent an injury.

EQUIPMENT

Investing in and using proper fitting equipment is the first step towards injury prevention. Be sure to spend time when choosing the right skis and boots, as there are different styles for different types of cross country skiing. The same goes for running shoes; there are a few running stores in Winnipeg where the sales reps are trained to fit you with a pair of shoes that accommodate your foot and ankle biomechanics. Remember to wear the socks you will be using for your outdoor activity when trying on any new footwear.

When dressing for outdoor exercise, the ultimate goal is to not get cold and wet! Be careful not to overdress, as this can cause you to overheat and get wet. Instead, perform a proper warm up before heading out and dress for slightly warmer weather than the thermometer suggests. Start with a good base layer that wicks moisture away from the skin, a warm loose mid layer to help further bring moisture away from your base layer,

and a wind proof outer shell or jacket. Don’t forget your water! Keep a hydration pack or bottle of water strapped underneath your jacket to keep it from getting too cold or even freezing. A good pair of cold-weather athletic socks is all you need for your feet and continue to use your regular running shoes. Add a pair of gloves and a head band or toque and you’re set.

WARM UP AND STRETCH TO PREVENT STRAINS AND OVERUSE INJURIES

Warm up with 5 minutes of continuous activity which increases your breathing rate and helps you feel warmed up. Great warm up exercises are brisk walking, jogging, a series of running in place with knees high, knees low with heels up and good old jumping jacks.

Dynamic stretching following the warm up is most effective, especially if you are trying to stay warm, as it brings your muscles and joints through a significant range while still continuously moving. Try swinging your legs forward and back and/or side to side, lunges and arm circles (both forward and backward). Each movement should be done for 30 seconds, or count 10 to15 repetitions.

Static stretching should be done following your outdoor exercise and should include the chest, shoulders and neck, hip flexors, groin, glutes, quadriceps, hamstrings and calf muscles. Hold each stretch for a count of 30 seconds and remember to be relaxed and breathe throughout. Repeat the stretch especially if that area is particularly tight. You can hold the stretch up to 90 seconds letting the tissues lengthen gradually, do not force the muscles into the stretch as this can do more harm than good.

None of the warm up or stretching exercises should be painful. If you experience any pain, consult a physiotherapist as you may need to adapt the exercise, or you may require physical therapy. Please take the time to consult with your therapist if you feel you have any limitations preventing you from being active or you need help in developing a routine. Also, do not ignore those minor nagging aches and pains that could potentially lead to a more significant injury. See your physiotherapist to prevent injuries and keep you on the trails.

Set training goals to keep motivated and choose different trails and pathways to prevent boredom. Exercise with a friend, group or even your dog and you will have lots of fun! Regular cardiovascular exercise positively affects your sleep habits, stress levels, and provides a generally higher level of energy. It also allows you to eat a little extra during the holiday season! n

CLASSIFIEDS

50th Anniversary Reunion Dr. Louisa Loeb

TEACHER TRAINING COLLEGE

BRANDON TEACHERS’ COLLEGE Oaklake Island Resort Oaklake, MB Date: September.11, 2014 To confirm your address for an invitation contact: Joan Veselovsky 204-748-3057 or jveselov@mymts.net by December 31,2013

Attention: Retired former Manitoba Teachers living in Calgary

Are you interested in forming a RTAM Group in Calgary? If so, please contact

Dennis Kozak at kozak3@shaw.ca or phone 587-353-7119.

Permit Teachers of Manitoba 10th Annual Reunion Ramada Viscount Gort Hotel 1670 Portage Avenue, Winnipeg, MB Thursday, July 10, 2014 10:00 a.m.-4:00 p.m. Registration 10:00 a.m. to 11:00 a.m. For further information, contact Edith Alexiuk, Registrar @ 204-256-6484

Websites of Interest

How to spot signs of investment fraud and how to protect your investments.

ROTARY CAREER SYMPOSIUM

March 18 & 19, 2014 Volunteers are needed to help in various areas at the Rotary Career Symposium during the day on Tuesday, March 18 and Wenesday, March 19. The Syumposium will be taking place at the Winnipeg Convention Centre in Winnipeg. If you can help out or wish further information please contact Sandy Nimik at 204-254-4907 or email stnumik@mts.net. Website: RecognizeInvestmentFraud.ca

Follow four easy steps to check the registration and history of your financial adviser, test his/her investor knowledge and report suspicious activity to the MSC

PEIRTA Fall 2013 newsletter www.peitf.com and www.peirta.com

CUBA - ‘Spanish Studies in Cuba’ (Havana)

55th Teachers’ College Reunion

The class of 1958-59 55th Teachers’ College reunion May 21, 2014 Canad Inn (Bishop Grandin& Pembina) Registration forms were emailed by October.15,2013. If you did not receive one by then contact Cynthia Robins. Ph. 204 257-6092 or geocyn@mymdts.net $2,500.00 Can. for 4 wks. Hotel with breakfast and dinner, tuition fee. (Air fare not included). 250-478-0494 ssic@telus.net

ADVERTISE YOUR BUSINESS HERE.

204-218-4295

ForumArt

Forum Art Centre, 120 Eugenie Street, Winnipeg 204-235-1069, www.forumartcentre.com

Intro to Abstract Painting; Instructor, Gabriela Aguero: Thursday, November 21, 7:00 p.m. – 9:30 p.m., fee: $50 Intro to Scrapbooking; Instructor, Nycole DeGroot: Saturday, November 23, 11:00 a.m. – 3:30p.m., fee: $60 Animation!! (ages 12 – 16); Instructor, Danielle King: Saturday, November. 23, 11:00 a.m. – 3:30 p.m. Fee: $60, supplies included Register at: register@forumartcentre.com

For EVERYTHING ART BY MANITOBA ARTISTS visit our Affordable

Art Sale & Auction at the Forum Art Centre, 120 Eugenie Street & Tache. November 28 & 29 (Thursday & Friday) from 4:00 p.m. – 9::00 p.m. November 30 (Saturday) from 10:00 a.m. – 4:00 p.m. December 1 (Sunday) from noon – 4:00 p.m. Many affordable shopping options: Buy Now Original Art, Silent Bid & Buy Art Auction, Bargain Basement Art, Frames & more!

Another charitable organization – (GROWING OPPORTUNITIES

INTERNATIONAL) will be selling handmade gifts from Africa.

Bring in the kids or “kids at heart” on Saturday, November 30 from 2:00 p.m. – 4:00 p.m. to get your free caricature done by Winnipeg artist Tom Andrich. Makes a great gift!

Free admission, free parking, wheelchair access & browsing encouraged. Ask about the gift of art classes for January 2014. Call 204-235-1069 or visit www.forumartcentre.com.

Years

RETIRED TEACHERS’

ASSOCIATION OF MANITOBA

Everything is designed. Few things are designed well. Blue Ink Media

Proud designer of the RTAM KIT.

204.218.4295 | www.blueinkmedia.ca | info@blueinkmedia.ca

Let’s celebrate

Years of RTAM

If you have any sugggestions for activities or events to help RTAM celebrate this anniversary, please forward your ideas to guyhansen@hotmail.com Phone: 204-283-4625 Guy Hansen - Chairperson Public Relations Committee

RETIRED TEACHERS’

ASSOCIATION OF MANITOBA

RETIRED TEACHERS’

ASSOCIATION OF MANITOBA

RETIRED TEACHERS’

ASSOCIATION OF MANITOBA

www.rtam.mb.ca

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