Health and Wellness

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January 29, 2016

Welcome Many of us have started off the year in healthy fashion and want to continue healthy lifestyle choices. Or we might still be in need of that nudge that puts our lifestyles on a healthy path.

This special section will help. It’s designed to inform you of some of the many ways for you and your loved ones to make progress in being as healthy, happy and productive as possible.

Our cover story is about two premier triathlons held in northeast Indiana, the Pokagon Triathlon, in May, and the KPC Sprint Triathlon, in July. We hope you will be motivated to start training for either or both of these events.

In addition, we have pulled together some valuable information on other healthy lifestyle choices. We hope you find the information helpful.

The section also features advertisers who can help you make live a healthy lifestyle.

This section can also be found online at kpcnews.com.

— KPC Media Group On the cover People participate in the 2015 KPC Sprint Triathlon at Bixler Lake Park in Kendallville. This year’s event will be held on July 16. Photo by James Fisher.

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Get fit at Indiana State Parks during centennial year LAKE JAMES — The most beautiful fitness centers in the state are turning 100 this year, and Hoosiers are being encouraged to celebrate by getting outside and getting healthy.

Indiana State Parks is celebrating its centennial year in 2016 and one way it is commemorating the milestone is with the Centennial Fitness Challenge.

The challenge encourages visitors to walk, run, bike, paddle or swim at least 25 miles, or ride on horseback 100 miles,

by Nov. 31. Those who do will be entered into a drawing for prizes, including a 2017 Annual Entrance Pass, Outdoor Indiana magazine subscriptions, DNR camping gift cards and State Park Inns gift certificates.

As a bonus to celebrate the centennial, anyone who completes 100 miles, or 200 miles on horseback, by Nov. 31 will receive a free Indiana State Parks commemorative centennial coin.

Indiana State Parks director Dan Bortner said state parks offer hundreds of miles of trails that wind past lakes, climb big hills,

MIKE MARTURELLO

Prizes being offered to those who take part in fitness challenge

wander through deep forests and canyons, and explore prairies. Many locations also offer accessible hard-surface trails, he said.

“All of these pathways offer opportunities for exercise,” Bortner said. “They also offer the added benefit of just being

outdoors, where it is possible to shed the worries and challenges of daily life for a little while.”

Participants must download and keep a Fitness Challenge log that documents their visits to state parks and get a signature

from park staff each time they visit.

The log, and additional information on the challenge, is at dnr.IN.gov/healthy.

To see other ways to celebrate Indiana State Parks centennial year, visit INStateParks100.com.

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Proceed with caution in fitness KPC NEWS SERVICE

Exercise is an essential component of any plan to get healthier. Men and women who want to lose weight or change their lifestyles to reduce their risk of falling into poor health know that diet and exercise go hand in hand.

As intimidating as beginning a new exercise regimen can seem, it can also be dangerous, especially when individuals fail to approach physical activity with a degree of caution. Effective, long-lasting results won’t come overnight, so there’s no reason to throw caution to the wind when starting a new exercise regimen.

Brandon Riepenhoff, YMCA of Steuben County program coordinator for healthy living and aquatics, said while it’s important to get moving, one needs to be careful with certain exercises.

“As you get older, look at exercises that compromise your posture. Strengthen your back,” he said. “For knees, do squats or any leg movements. When you’re moving, you want to drive the movement to your hips.”

There are several precautionary measures to take that can ensure a commitment to a healthier lifestyle starts off on the right foot. Below are a few tips: • Speak to a physician. No matter what is motivating you to get healthier, speak to a physician before beginning a new exercise regimen. Your physician will likely want you to get a full physical just to make sure you don’t have any existing conditions that might preclude you from certain activities. Part of proceeding with caution is knowing if you have any limitations, and certain health conditions can prove quite the hurdle to an exercise regimen. If the doctor detects any conditions, then the two of you can work together to devise an exercise regimen that’s both safe and effective.

Another benefit to visiting the physician is that such a visit might reveal something that won’t necessarily preclude you from exercise. It could help you gear your regimen toward addressing a certain See CAUTION page 6

BROOK MOORE

Brenda Rummel, left, and Linda Bradshew take part in a body tone-up class at the Cole Center Family YMCA in Kendallville.

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January 29, 2016

CAUTION From page 5

KPC NEWS PHOTO

Ready to swim Competitors in the sixth annual KPC Newspaper in Education Sprint Triathlon prepare for the swimming portion last July at Bixler Lake Park in Kendallville

situation before it progresses to something worse. For example, if the doctor finds you have high cholesterol, he might point you toward a regimen that includes more cardiovascular activity. • Be patient. Patience is essential when beginning an exercise regimen. Many people grow discouraged if their workout routine doesn’t produce jaw-dropping results overnight. But an effective and healthy exercise regimen will gradually produce results, leading to long-term health, as opposed to an overnight fix with minimal long-term effectiveness.

When beginning the regimen, do so slowly and allow for gradual progress.

As your body grows more acclimated to physical activity, you can begin to challenge yourself more and more, and that’s when the results are likely to be most noticeable.

Learning to rest is also part of being patient. The body needs time to recover between workouts, so don’t expect to exercise every day at the start. Initially, you should be giving your body at least one day to recover between workouts, and then you can take less time off between workouts as your body grows more acclimated to exercise. Discuss certain dietary tips with your physician to determine if there’s anything you can eat after a workout to aid in muscle recovery. • Work with a professional. Personal training sessions can be costly, but they’re also worth it for beginners who have never worked out before or who haven’t seen the inside of a gym in a while. Technology is

constantly changing, and weight training and cardiovascular machines are included in those changes. You may very well enter a gym and not recognize any of the machines, much less know how to use them. A personal trainer can walk you through these machines and help you tailor your workout to match your goals. Many gyms offer free or discounted personal training sessions to new members, so take advantage of those offers when starting out.

If a personal trainer is simply beyond your budget, then solicit a friend or family member for help, ideally one who works out regularly. This person can accompany you to the gym and act as a spotter or just go with you to make sure you stay committed. The buddy system is highly effective among people hoping to get healthier, so don’t be shy to ask for help. • Focus on form. The right form when performing certain exercises can make all the difference, while poor form can greatly increase your risk of injury.

When beginning an exercise regimen, particularly one that involves weightlifting, master the form of each exercise with low weights. At this point in the routine, the primary goal should not be to strengthen your muscles, but rather to master the form of each exercise. Form includes everything from how you breathe during the workout to your posture to how smoothly your body moves during the exercise. Master the form first, even if it means lifting without any weight, before you start focusing on adding more weights and strengthening your muscles.

Caution should reign supreme for men and women beginning a new exercise regimen.

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Health & Wellness

Gluten-Free Pancakes Recipe

Gluten-free doesn’t mean grain-free METRO CREATIVE CONNECTION

Many people are adopting gluten-free diets for a variety of reasons. While such a diet means passing on foods that contain wheat protein, such as certain breads, crusts and baked goods, it doesn’t mean giving up on grains entirely.

Many grains are acceptable for those adhering to a glutenfree diet, and such grains can help fill the void left by avoiding wheat products.

Gluten-free foods are required for people who have Celiac disease, an autoimmune condition of the small intestines that is triggered by the consumption of wheat

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protein. Celiac disease can cause damage to the lining of the small intestines, which results in a decreased absorption of nutrients. This can cause vitamin deficiencies that deprive the body and brain of necessary nourishment.

While people with Celiac disease have to avoid foods that contain gluten, many more people choose to remove gluten from their diets. This includes people with gluten allergies or sensitivities that are not as severe as Celiac disease but can cause some gastrointestinal discomfort. The relationship between gluten and certain behavioral problems in children and adults also has been studied. In a paper titled “Developmental Disorders and Dairy Products, Grains, Gluten and Other Proteins,” researchers at the BamfordLahey Children’s Foundation found that sensitivity to proteins in both dairy and wheat has been associated with a number of neurological and behavioral disorders in groups of adults and children.

To avoid gluten, a person has to remove wheat products, barley, spelt, rye, and triticale from his or her diet. However, there are many other foods that can be eaten. Plus, flours made from grinding other grains can be used in place of wheat flour in recipes. The finished products may just have less of the doughy or elastic consistency that is a hallmark of gluten. Here are some grains men and women on glutenfree diets can still enjoy.

• Oats: Though they are traditionally gluten-free, oats are often processed on the same equipment that processes other grains. Therefore, there may be some cross-contamination.

Oats that are certified gluten-free can be more costly.

• Buckwheat: Despite the name, buckwheat is not related to regular wheat and is not exactly a grain. It is a relation of rhubarb. In its whole form it can take the place of pasta. In its roasted form, buckwheat takes on a nutty flavor.

• Millet: This is a seeded plant used for grain and cereal production. Millet is typically sold in pet stores as a treat for birds. Millet is generally flavorless and can be grainy. It can be mixed with other gluten-free flours.

• Quinoa: This is not a grass plant or cereal grain but is actually related to leafy vegetables. Quinoa is often eaten like you would eat rice or pasta, but it can also be baked into bread and cakes.

• Montina: This is made from Indian rice grass and can be milled into flour or combined with other flours in a baking blend. Montina bakes up into a springy texture, which makes it popular in breads.

• Rice: Many people avoiding gluten turn to rice as an alternative. Rice flour can be substituted for wheat flour in many recipes. Rice can also create a sense of fullness that comes with eating a starchy grain.

• Corn: Cornmeal can be used in baked goods. However, it will offer a grainy texture.

• Amaranth: This is a tiny, ancient grain. It is a complete protein and has more iron than most grains.

People following a reduced or gluten-free diet can enjoy a number of other alternatives in their cooking.

Total Time: Prep: 15 min. Cook: 10 min./batch Yield: 6 servings (12 pancakes) Ingredients: 1 cup brown rice flour ½ cup potato starch ½ cup ground almonds 3 teaspoons sugar 3 teaspoons baking powder ½ teaspoon salt 2 eggs 1 cup fat-free milk 2 tablespoons butter, melted 1 teaspoon vanilla extract 1/3 cup miniature semisweet chocolate chips, optional Directions: 1. In a large bowl, combine the rice flour, potato starch, almonds, sugar, baking powder and salt.

2. In another bowl, whisk the eggs, milk, butter and vanilla. Stir into dry ingredients just until moistened. Stir in chocolate chips if desired.

3. Pour batter by ¼ cupfuls onto a hot griddle coated with cooking spray. Turn when bubbles form on top. Cook until the second side is golden brown.

Recipe provided courtesy of Taste of Home magazine. Find more great recipes at www.tasteofhome. com.

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JEFF BELL

Participants in the 2011 Pokagon Triathlon take off for the swim portion of the race at the Main Beach at Pokagon State Park. This year the event will be held on May 21 and is being sponsored by KPC Media Group and YMCA of Steuben County.

Mark triathlon off the bucket list Triathlon training tips for beginners

BY MARIAH MILLER mmiller@kpcmedia.com

Triathlon training may seem like a daunting task to overcome, but it can easily be done even when starting with zero experience. It all starts with a plan.

Diana Schowe, a triathlon coach for 3 Rivers Running of Fort Wayne, suggests training for at least three months before the race date for sprint triathlons. A sprint-distance triathlon includes: a half-mile swim, a 12.4-mile bike and a 3.1-mile run. “Weekly training should be anywhere

from five to seven hours total including two workouts — per sport — of each discipline a week,� said Schowe. “So that means at least two bike workouts, two swims and two runs per week.�

Schowe offers tips and workout examples for beginners to start training for all three sports categories.

Swimming For most first-time triathlon participants, the biggest hurdle to overcome is the swimming portion. “Even if you think you can swim, most the time it’s not the case,� said Schowe. “It’s the shortest part, but it’s the hardest part if you don’t know how to swim properly for triathlon distances.

“I would suggest getting a coach to learn how to breathe. Do one or two sessions with a coach to get it down and then from there, build up and add endurance. Start with 50 yards to 100 yards to 200 yards, and just keep building.�

The group swim can also be overwhelming, said Schowe. For beginners, Schowe recommends starting Monday of week one training with ten 25-yard swims and then five 50-yard swims. By week three of workouts, trainees should be swimming two 200-yard swims.

From there, continue to build, and then two or three times before the race swim at least 750 yards. “This way you know you can complete 750 yards calmly and smoothly,� she said. “A lot of people get in the water and

start to panic because they’re around a big group of people and may not have trained properly for this part. Even if you do prep for it, it’s a scary situation but if you persevere, good things come from it in the end.�

Biking “Start off the first couple weeks by just riding, getting used to the seat, getting used to the bike and how things feel,� said Schowe. “For bike workouts, go hard for a couple minutes and then slow down. Then keep building each week.�

For beginners, start Wednesday of training week one with a 30-minute easy See TRIATHLON page 9

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Health & Wellness

PHOTO CONTRIBUTED

Diana Schowe, triathlon trainer for 3 Rivers Running, is shown third from the left with team members of Team Tritanium.

TRIATHLON From page 8

bike ride, then an hour-long steady ride on Saturday and Sunday. By week three, trainees should be able to bike in strengthening intervals for at least an hour. This includes a 20-minute easy ride followed by three 8-minute hard stretches with 2 minutes of easy in between, finished by a 10-minute easy ride.

Over the three month period continue to add distance with intervals.

By the end of the three-month training stretch, triathlon participants should be able to easily bike 20 miles.

Running For those coming from a running background, Schowe suggests starting interval training while also trying to increase speed.

For beginners, during week one start off with a steady 20-minute pace run. By week three, start doing intervals of 35-minute runs with 10 minutes steady, 7 minutes hard, 3 minutes easy, 7 minutes hard, 3 minutes easy and then finish the last five minutes with an easy jog. Like swimming and biking, continue to add time and build up endurance with interval training.

By the end of training, runners should be able to easily complete a 5-mile run.

Lastly, Schowe suggests joining a team or group to train with and compete in the race. “Working out with others will make things much easier. It is easier to keep your goals when you surround yourself with people who will push you and who share your goals,” said Schowe.

For more information on triathlon training, people can contact Diana Schowe at diana@3riversrunning.com.

The KPC Media Group Inc. Newspaper in Education triathlons are scheduled for May and July of this year. The Pokagon

KPC NEWS PHOTO

Gene Crusie rounds a curve during the biking portion of the KPC Triathlon last july. Crusie was the male masters champion.

JEFF BELL

Competitors in the 2011 Pokagon Triathlon make their way around one of the buoys in Lake James to start the race.

Triathlon, co-sponsored by KPC and the Steuben County YMCA, will be held Saturday, May 21, with registration currently open to participants until April

30. The annual Kendallville Triathlon at Bixler Lake will be held Saturday, July 16, with the race start time at 7:30 a.m. People can register at kpctriathlon.com.

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January 29, 2016

Erase excuses to commit to fitness KPC NEWS SERVICE

Staying healthy requires a daily commitment.

It is not always easy to get out of bed for those early-morning workouts or jump on the treadmill at the end of the night when you finally have some free time.

Such efforts are a great way to maintain a healthy lifestyle into your golden years.

“Everyone wants everything now.

Things worthwhile are worth waiting for,” said Brandon Reipenhoff, YMCA of Steuben County program coordinator for healthy living and aquatics. “Build habits slowly.”

Many men and women know there are plenty of excuses to skip workouts.

Overcoming such excuses can sometimes be difficult, but there are ways to ensure you stay on the right track toward a healthy lifestyle.

Excuse No. 1: I don’t have enough time to exercise. Shortage of time is a factor for many busy individuals. The Department of Health and Human Services

recommends the average person get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. Thirty minutes per day can easily be broken up into three, 10-minute sessions. Take the stairs, jog on your lunch hour or do deep-seated squats while preparing dinner. It’s easy to fit in daily exercise if you’re willing to be creative.

Excuse No. 2: I’m too out of shape.

Getting back into shape is a prime motivator for exercise. However, fear of being able to keep up or personal body image issues sometimes keep people from exercising. There are workout routines for all fitness levels. Starting slowly and building up intensity can help spur endurance and results.

Excuse No. 3: Gyms are too expensive.

You don’t necessarily need a gym to get in shape, but the programs and guidance offered at health centers certainly make it easier. Gyms may have different price See COMMIT page 11

Amaze Yourself in the New Year!

The Pokagon Triathlon 2016 Sprint and Olympic distances and 5K Trail Run www.pokagontriathlon.com

May 21, 2016 Pokagon State Park

Individuals and Teams A Great Fitness Goal

of Steuben County

Sponsorship and Volunteer Opportunities available Call 260-347-0400 ext. 1161

PHOTO CONTRIBUTED

YMCA of Steuben County trainer Brandon Reipenhoff, right, demonstrates to a client the proper weightlifting technique.

©KPC Media Group Inc. • kpcnews.com

January 29, 2016

COMMIT From page 10

plans based on members’ needs, and many gyms are willing to work with prospective members operating on tight budgets. Check with your health insurance provider, as you may be eligible for rebates or discounts if you make a predetermined number of visits in a given time span or use an in-network gym.

Excuse No. 4: Working out is boring.

Performing the same routine day in and day out can be monotonous. That’s why it is important to vary your exercises and try new things. If you’re usually on the machines at the gym, try a group class

Health & Wellness

11

instead. Enlist a friend to come along and it can make the workout more interesting.

Excuse No. 5: I’m too tired to workout.

Routine exercise wakes up the senses and gives you energy, and daily workouts promote a more restful slumber. Over time you may find that you feel more rested and energized.

Working out regularly promotes good mental and physical health. It’s easy to avoid exercise with a series of excuses, but now is the time to stop avoiding exercise and commit to a healthy lifestyle.

Reipenhoff said to go along with exercise, a few things as simple as drinking more water or buying fresh food and preparing it can only help with a healthier lifestyle.

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Brenda Rummel exercises in a body tone-up class at the Cole Center Family YMCA in Kendallville.

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January 29, 2016

Transitional care helps ease the elderly

BY AMY OBERLIN aoberlin@kpcmedia.com

One day, Barb Favourite of Pleasant Lake said she realized she had become her mother’s parent.

“Now that I look back, she showed signs of dementia for a few years before she was diagnosed with dementia. For my mother, it was very gradual,” said Favourite of her mother, Rhuie Dole of Pleasant Lake, who passed away in September 2012.

Dole would laugh sometimes when she lost her car keys and say, “It isn’t Alzheimer’s until I forget that I have a car,” said Favourite.

The day Dole lost her car at an event, signs began to point to the need for protective care.

“I had to become the parent,” said Favourite. “I had to realize the fact that she could not make the correct decisions in regard to her safety.”

Kathy Bahr of Angola also watched as her mother, who lived in nearby Michigan, slowly spiraled into mild dementia. There were warning signs and confusion, then Bahr found herself spending more nights with her mother than she did at home.

Community Mental Health of St. Joseph County and Michigan’s Adult Protective Services checked on Bahr’s mother regularly along with her pastor and a few friends.

“I went up as often as I could, starting with two times a week … It really increased it over the holidays until we helped her make her decision to go to assisted living,” said Bahr. While she said she is glad to share her story, Bahr kept her mother’s name confidential for family privacy.

Vulnerability “The most vulnerable population in the United States is the elderly, and the highest-risk phase of care for these people is when there is a change in their health,” said Jodi Hill of Home Sweet Home Private Senior Care, based in Angola.

For some, like Favourite and Bahr, the transition to a professional care setting can take several steps. For those who get hurt or very ill, the situation can change rapidly, said Hill.

Favourite employed Home Sweet Home

in helping her provide the supervision and care her mother needed.

“At first, I needed them there more hours to get Mother adjusted to the change. Then it was for about two hours in the morning and two hours during late afternoon,” said Favourite. “As Mother started to decline, we increased their hours.

At the end they were staying with her 24/7.”

The transition provided by Home Sweet Home allowed Dole to stay in her own home for two extra years, said Favourite.

There are a variety of services for the elderly, from nonprofit organizations to home health care. Aging and In-Home Services of Northeast Indiana, based in Fort Wayne, provides information on available services, mobility assistance, meal plans, counseling, support groups and respite care. Details are at agingihs.org or by calling 745-1200.

Self-sufficiency “Most elderly people want to be home,” said Hill, “regardless of what is best for their condition.”

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Programs vary in frequency and intensity and include physical, occupational and speech/ language therapies. Our goal is to return our participants home safely with the skills they need to continue life on their own terms.

Home Sweet Home, and other similar businesses in northeastern Indiana, can help make that possible.

At some point, assisted living may become the best solution.

Though her mother resisted, Bahr said she realized her mother needed more socialization than she or community care could offer. It was less than a month ago that her mother moved to her new apartment, and she seems to be adjusting and enjoying her new friends, said Bahr.

“Her sense of humor is intact and her long-term retrieval is impressive,” said Bahr. Her short-term memory, however, and anxiety began to make independent living unsafe and unpredictable.

“She is a highly vulnerable person,” Bahr said.

In Dole’s case, it was about four years from the onset of Alzheimer’s symptoms before she needed full-time care, said Favourite. As Dole’s condition escalated, she began staying up all night cleaning cupboards and closets.

“One day she called me and asked me who she was,” said Favourite. “I told her,

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TRANSITIONAL CARE From page 12

she laughed and hung up the phone. I later found a note on her desk. She had written, â&#x20AC;&#x2DC;I am Rhuie today.â&#x20AC;&#x2122;â&#x20AC;?

Medication Prescription medications are the most serious issue in transitional care, said Hill. â&#x20AC;&#x153;The reconciliation of previous home meds, new medications and doses for current treatment can be detrimental,â&#x20AC;? she said.

Sometimes, a patient may see several different doctors, and each prescribes a medication. It is important, as a caregiver or family member, to ensure there are no negative interactions between the medications, or that the combination of medications donâ&#x20AC;&#x2122;t cause unwanted side effects.

In Bahrâ&#x20AC;&#x2122;s case, an invention offered peace of mind.

Programmable, sealed pill dispensers with alarms provide only the proper dosages at the appropriate times. They also help the elderly remember to take their drugs. Some dispensers have alerts that contact emergency services if the person does not take the medication within a certain period of time.

Other home health care needs can be similarly critical. â&#x20AC;&#x153;In many situations there is a break in communication that will result in a continued decline or a re-admission to the health care system,â&#x20AC;? said Hill. â&#x20AC;&#x153;Information doesnâ&#x20AC;&#x2122;t transfer from one point to the next in the delivery of care, leaving elderly patients and their families unaware that critical information has been lost in the delivery of their personal care and needs.â&#x20AC;?

For example, in the event of an illness, an elderly person might receive care from a personal doctor. He or she is then sent to

Health & Wellness

a specialist. Each doctor gives instructions.

The elderly person could then be sent to the emergency room, hospital admission, home alone or with family, or possibly a skilled nursing facility.

Hill said documentation must follow the patient through each step, assuring that the appropriate therapy and care continue.

Safety Second to medications is safety, said Hill. â&#x20AC;&#x153;There are many adaptations that can be made in the elderly home to prevent falls and accidents,â&#x20AC;? she said. â&#x20AC;&#x153;Assisting an elderly person to re-adapt to their home environment is critical for success.â&#x20AC;?

Adaptations may include anti-slip mats or chairs in showers.

The National Institute on Aging suggests â&#x20AC;&#x153;fall proofingâ&#x20AC;? a home by removing hazards, improving lighting, installing handrails and moving items so they are easier to reach.

Hazards may include throw rugs, electrical cords and pet bowls. Furniture should be arranged to allow free movement and carpets should be well-secured.

Again, there are inventions that may increase safety. Home security systems can provide peace of mind for a person who is unable to react quickly to an unexpected disturbance. Pioneering Technology Corporation created the safe-T-element cooking system, a set of kitchen burner covers that helps prevent cooking fires even when users are forgetful.

There are computers advertised as â&#x20AC;&#x153;senior friendly.â&#x20AC;? Cellphones, also, could provide a link to loved ones and possibly applications â&#x20AC;&#x201D; including an app called â&#x20AC;&#x153;virtually thereâ&#x20AC;? â&#x20AC;&#x201D; to assist in day-to-day life.

Medicare and Medicaid can offer some assistance in acquiring safety devices or home health care.

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One event down Ericka Rinehart leaves the water to complete the first part of the KPC triathlon last July. Rinehart won the 18-24 femage age group.

FITNESS CLASSES for all ages Aerobics Classes & Senior Fitness Classes Available Open Gym (Full Size) Fitness Center Ladies Fitness Room Saunas & Spas Youth Sports Leagues All Year

Winter Warm Up Indoor Yard Sale & Craft Show Saturday, Feb. 20 â&#x20AC;˘ 8 AM-2 PM Concessions Available Booth Space Available

Ligonier Parks & Recreation Center 260-894-7344 â&#x20AC;˘ 520 West Union Street, Ligonier â&#x20AC;˘ www.ligonier-in.org

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Stay safe and warm during winter workouts METRO CREATIVE CONNECTIONS

Athletes devoted to outdoor workouts do not abandon their routines when winter rears its chilly head. While it can be difficult to embrace the great outdoors when temperatures hover around the freezing point, maintaining your motivation at such times bodes well for your fitness goals the rest of the year.

Staying warm is a top priority for athletes who exercise outdoors during the winter months. While thereâ&#x20AC;&#x2122;s no guarantee winter winds wonâ&#x20AC;&#x2122;t test your willpower, there are some ways to stay warm when working out in colder climates. â&#x20AC;˘ Wear appropriate headgear. For years, many people subscribed to the conventional wisdom that suggested people lose 40 to 45 percent of their body heat through their heads. But in 2008, researchers at Indiana University debunked that myth, suggesting that if humans lost that much heat through their heads, then they would be just as cold when going outside without a hat on as they would be if they left home without

wearing any pants. But wearing headgear when exercising outdoors is still a good idea, as the head is more sensitive to changes in temperature than many other areas of the body. A wool hat you can pull down over your ears can protect them from getting too cold. Athletes may also want to consider ski masks or other facial covers that can protect their faces when winter winds are howling. â&#x20AC;˘ Layer correctly. Layering has long been a reliable way to beat the cold when temperatures are at their lowest.

But layering must be done correctly to be effective. When choosing your workout gear, choose an inner layer that will move moisture away from your skin. Cotton retains moisture, and that means your sweat will cling to your body and make you feel cold. Once you find a shirt made with moisture-wicking material to wear against your skin, look for a second layer that also wicks moisture so you can more effectively control your body temperature. Your outer layer should be capable of handling the elements, so look for something that is waterproof and wind-resistant.

â&#x20AC;˘ Donâ&#x20AC;&#x2122;t forget footwear. Feet can easily succumb to cold temperatures when exercising outdoors, but you can employ the same strategy with your socks that you do with your layers.

When choosing workout socks, avoid cotton socks that donâ&#x20AC;&#x2122;t wick moisture away from your feet. Acrylic can be more effective at wicking moisture away from your feet than cotton. â&#x20AC;˘ Know your weather reports. While itâ&#x20AC;&#x2122;s admirable to stay on course with your outdoor workouts in the winter, donâ&#x20AC;&#x2122;t allow your devotion to overtake your common sense. Check the forecast before beginning an outdoor exercise, paying particular attention to the windchill. According to the Mayo Clinic, frostbite can occur when skin is exposed to windchill levels below minus 18 F for 30 minutes. If need be, shorten outdoor workout routines and find ways to exercise indoors when wind chills get dangerously low.

Exercising outdoors in winter can be exhilarating, but athletes must prioritize staying warm and safe for the duration of their workouts.

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Health & Wellness

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January 29, 2016

Because Your Golden Years Should Be Golden!

Come Home To Cameron Woods, A Senior Living Facility You’ve worked hard your entire life and now it’s time to relax and enjoy yourself.

That’s what Cameron Woods is all about. As a resident, you’ll enjoy beautiful, comfortable surroundings and the helpful services of our friendly staff. Also, we offer short-term stays in a beautifully furnished onebedroom apartment.

Cameron Woods features: • Private apartments • Variety of floor plans • Full schedule of activities • Emergency call service • Delicious meals • Cleaning service • Laundry facilities • Wellness Center • On-site beauty salon

Call 260-624-2197 to arrange a personal tour.

624-2197

701 W. Harcourt Rd., Angola, IN

www.cameronwoods.net