By Michael Ungar
A great thing about living in Northeast Ohio is the many parks and trails that make for beautiful settings for walks throughout much of the year. As we move into late fall and early winter with its cold — sometimes bitter — weather, those trails can become icy and dangerous.
The good news is that exercise can be moved inside. If you like to walk, there are indoor malls that provide a safe environment; some even open early to allow walkers a free run of the facility. Likewise, many fitness facilities have indoor tracks; these are usually well-padded and can allow for faster walking than typically experienced outdoors.
If you enjoy racquet sports (tennis, pickleball, etc.), many gyms and community centers have indoor courts. If you’re a swimmer, most areas have indoor pools with convenient hours for doing laps. There is no need to give up our exercise routines just because the weather is changing. It just requires planning and flexibility.
Fit & Safe
What about outdoor exercise or work? Let me answer by addressing a question I often hear: Is it safe for older adults to shovel snow or use a snow blower? According to Cleveland’s MetroHealth: “Shoveling, even pushing a heavy snow blower, can cause a sudden increase in blood pressure and heart rate, and the cold air can cause constriction of the blood vessel and decrease oxygen to the heart. All these work in concert to increase the work of the heart and trigger a potentially fatal heart attack.” Harvard University’s Medical School tempers this by noting that only about 100 people in the U.S. die from shoveling snow each year.
Short of a heart attack, there are other factors to consider. Most injuries from blowing snow or shoveling come from slips or muscle strains. People fall on the ice or simply lift the shovel with too much snow on it or use improper form. Prevent injuries by stretching and warming up first, lifting with the legs rather than the back, using an ergonomically-designed shovel, and being cautious about ice. Everyone knows their own body best. Some people can continue to shovel snow well into older adulthood, while others risk injury or exacerbate medical conditions. Ask your physician if you have concerns about your abilities.
Shoveling snow, for many, is an extreme physical activity. There are other challenging but safer options. Walking outside is still possible in colder weather, as long as the sidewalk or trail is well-maintained and well-lit. Cross-country skiing is also popular and can be practiced at many levels of difficulty. Snowshoeing provides a good workout and requires less skill. Many of our Cleveland Metroparks have trails, and some have equipment for rent; check their website for more information. Make sure you’re dressed properly to avoid frostbite and hypothermia.
Winter here is a season when many of us just want to snuggle into a warm blanket and watch TV or read a book. Avoid the temptation to be a couch potato. Plan ahead and choose what suits you best: inside or outside, be safe and stay active.
