Beacon Ortho: Start Your Winter Workouts Soon

“I recommend staying as physically active as possible throughout the year,” said Dr. David Argo.

Although it may seem that winter comes and goes right now, we know at some point, it will come to stay – at least until it teases us again next spring. So as we enjoy these last warm fall days of 2022, remember that now is a great time to think about how you’ll stay in shape for the long winter ahead.

We all know that during the winter, it can be difficult to stay fit. It is often too cold to get outside and enjoy our normal healthy outdoor activities. And every spring, the doctors at Beacon Orthopaedics & Sports Medicine see several patients who haven’t participated in any activities since the fall and then go out and start playing softball, running, training for one of the local, 5k races, or just heading out to work in their yards. They have not prepared their bodies (or kept them prepared) during the cold winter months, but that doesn’t have to be the case.

“I recommend staying as physically active as possible throughout the year,” said Dr. David Argo, orthopaedic surgeon from Beacon. “Walking is one of the best aerobic activities because you can do it anywhere and a treadmill offers a good indoor option.” And if you don’t have access to a treadmill, as the days get shorter and colder, you can just walk around the house for 20 minutes.

For strength training, he suggests grabbing a can out of the pantry to do simple bicep curls. You don’t need a gym membership, just some green beans! Another great exercise is standing up from a chair a few times.

Since flexibility is also a concern for many individuals, the professionals at Beacon suggest you gently swing your arms around in circles to increase shoulder mobility. Or for flexibility in your lower legs, sit on the ground with your legs straight in front of you and move your ankle up and down, one at a time.

“The main caution I would offer,” said Dr. Argo, “is this: remember not to overdo it. You should feel a moderate sense of effort, not an exertion.” He continued, saying to start with a small number of repetitions in sets and then, gradually increase the number of complete sets throughout the winter weeks and months.

Here are six great ways to create (and maintain) a winter workout:

1. Set measurable goals. Do you want to be able to walk the dog farther? Do you want to be able to play with your grandchildren? Do you want to simply feel healthier? If you know what you’re measuring, you’ll know if you’re succeeding.
2. Schedule it. Even if you are busy, be purposeful about scheduling exercise and fitting it in. Write it on your calendar and then, keep that appointment. Additionally, track your exercise in a log. It will keep you on-task and tracking your progress can be very motivating.
3. Exercise is worth your time. It does not have to take long. There are many simple ways to increase your physical activity. Instead of using an escalator or elevator, take the stairs. Park your car farther away from the building to increase your steps. Practice standing up from a chair without using your arms.
4. Exercise indoors. Walk laps at the mall. Take a fitness class at the gym. Join a community dance class. Lift weights. Work out to a video at home, or even just dance. Find something that you enjoy, then you are more likely to stick with it.
5. Exercise outdoors. If you are in good health and your doctor is agreeable, try ice skating, cross-country skiing, or snowshoeing. If you are not feeling that adventurous, why not build a snowman with the younger members of your family? Even just shoveling the snow and other winter chores count as exercise. Be sure to bundle up!
6. Gather. Enlist your friends and family as exercise partners. If you set a date with people to mall-walk or take an exercise class, you’re more likely to follow through yourself. Instead of meeting for a meal or coffee, consider an exercise date.

The doctors at Beacon want you to know that if you have a nagging problem, such as a catching knee, loss of range of motion in your shoulders, heel pain, or any other bone or muscular pain that doesn’t go away with rest and ice, there may be something you can do to get relief. “If you’re experiencing those symptoms,” Dr. Argo said, “please give us a call and we will develop a plan together to get you back on track before summer.”

Beacon Orthopaedics treats local patients of all ages for various injuries and ailments – including falls. You can always schedule a diagnostic appointment at any one of the area Beacon locations. If you get injured, you can readily go to one of their Saturday morning injury clinics or urgent care facilities throughout the area.

Go to www.beaconortho.com or call 513-354-3700 to find a nearby Beacon location or to schedule an appointment.