Is your body winter-proof? Cold weather can create obstacle course-like conditions that jeopardize your safety. So it’s important to implement movements that help prepare and protect your body from such winter-related burdens as balancing on black ice, sliding on slick sidewalks, and shoveling snow.
The following winter workout helps improve overall stability and balance. You will need a light medicine ball or weighted object, as well as a small step, for these movements. For best results, repeat this circuit three times, two to three days each week.
Snow patrol. Ranking high on the list of awful adult responsibilities: snow removal. This tedious task is chillingly dull, time consuming, and unsafe when performed improperly.
Many of us are in the hazardous habit of lifting heavy objects, such as snow, with our arms and back rather than our lower body. These faults in form can cause damaged discs and chronic back pain. By strengthening your core muscles and learning to lift from your legs — the biggest muscles in your body — you can shovel more safely and effectively.
For those on snow duty this winter, try these exercises:
Side step lift:
Walking on thin ice. A slippery street is often hard to detect. While we cannot avoid all slip-and-fall injuries, we can take steps to reduce the risk. Next time you think there may be ice present, take these precautions:
These unilateral exercises build better balance by forcing the muscles to stabilize the body.
Stationary single leg hold:
The weather outside is frightful, but staying safe can help make it a little more delightful.