Allison Perry

Don't Slack on Winter Fitness

Published: Dec 11, 2012

LEXINGTON, Ky. (Dec. 11, 2012) - The following column appeared in the Lexington Herald-Leader on Sunday, Dec. 9.

 

By Kelly Eversol

It's common for people, even those who have been able to maintain a regular routine all year, to let their fitness efforts slack in the winter months.

 

When winter rolls around, the combination of cold weather, dark evenings and holiday commitments leads people to devote less time to exercise. Additionally, some regular exercisers may feel "burned out" from their efforts to maintain a steady workout schedule throughout the summer and fall.

 

As hard as it may be, it is important to maintain some level of fitness when the weather turns cold. Not being consistently active is harmful, because the muscles become weak and/or tight during periods of inactivity. When people try to resume activities in the spring at their previous level instead of easing back into the routine, they may end up injured.

 

To make staying active year round easier, keep some of these tips in mind:

  • Vary your fitness routine. Plan on doing several different types of exercise each week, and change up your plan every few months. This helps you avoid boredom and allows your muscles to be worked in a variety of ways, which helps prevent overuse injuries.
  • Take it inside/outside. If you primarily get your exercise from outdoor activities such as running or cycling outside, consider some indoor alternatives. Many gyms offer month-to-month plans that can help you stay in shape during the colder months. There are also a wide variety of home workouts available for sale or rent that can be done in your living room or basement with little to no equipment.
  • Conversely, if you stay inside for most of your workouts year-round, try taking your fitness routine outside during the warmer months for a change of pace.
  • Something is better than nothing. Even a little bit of activity is better than no activity. Some people think that because they can't go to the gym for an hour, then they may as well not work out at all. But even 20 minutes of exercise done at home is beneficial for maintaining fitness. For example, research has shown that strengthening exercises done once a week maintains strength levels until one can resume lifting more frequently.
  • Set attainable goals. If you're making exercise part of your New Year's Resolutions this January, remember to ease into a routine. Be realistic about where you are starting and set goals you can reach.
  • It takes a while to get out of shape, but it takes even longer to get back into shape, and it won't happen overnight.
  • Choose proper workout attire. Good shoes go a long way for preventing injuries. It is important to have shoes that support the activity you're performing. If you are unsure of the type of shoe you should use, visiting a specialty shoe store for suggestions can be helpful in choosing the correct type.

Kelly Eversole is a physical therapist in the University of Kentucky Sports Physical Therapy Clinic.


Read more here: http://www.kentucky.com/2012/12/09/2437265/dont-slack-on-winter-fitness.html#storylink=misearch#storylink=cpy
eversole_kelly_009.jpg
April
 
 
1
Exhibit: Fauna of Mexico
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
UK Baseball vs. Louisville
Kentucky Children's Garden Spring Break Special!
Pinterest Party #2
Tue
2
Exhibit: Fauna of Mexico
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
LNFS presents Ferris Bueller's Day Off
Men's Tennis vs. Illinois
UK Softball vs. Louisville
UK Men's Tennis vs. Northern Kentucky
Kentucky Children's Garden Spring Break Special!
Student Health Advisory Council Meeting
Best Practices for Tree Planting and Establishment Class 2
Selecting the Right Tree for Your Landscape Class 1
#TrendingTopics: It's Not Easy Being Green
Wed
3
Exhibit: Fauna of Mexico
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
UK Toastmasters
Kentucky Children's Garden Spring Break Special!
Thu
4
Exhibit: Fauna of Mexico
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
UK Softball vs. Texas A&M
UK Baseball vs. Florida
Kentucky Children's Garden Spring Break Special!
Creoles Topopholia
Religion & Politics in Anxious States
Exploring, Remixing, Analyzing: Teaching History with Digital Media
Cormac O'Grada - "The Nature of Famines"
"The Nature of Famines," Committee on Social Theory Public Lecture
Building a Rain Garden: Collaborative Effort with UK
Fri
5
Exhibit: Fauna of Mexico
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
UK Baseball vs. Florida
UK Softball vs. Texas A&M
Bluegrass Bazaar
Sat
6
Exhibit: Fauna of Mexico
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
UK Baseball vs. Florida
UK Softball vs. Texas A&M
Ride the Legacy
UK Men's Tennis vs. Vanderbilt
Sun
7
Exhibit: Fauna of Mexico
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
Boxes & Walls: Oppression through History
Mon
8
Exhibit: Fauna of Mexico
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
Explore Leadership Workshops
Boxes & Walls: Oppression through History
Job Club: Research Your Target Organization Before the Interview: What to Know and How to Find Out
#UK Kicks Butts Day
UK Softball vs. Wright State
Dine. Discover. Decide.: Connecting students to alumni in 3D!
Earth Days in the Bluegrass and the Late Night Film Series Present: Gasland Part II, A Bike-In Movie
UK Baseball vs. Morehead State
Student Sustainability Council Meeting
Tue
9
Exhibit: Fauna of Mexico
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
LNFS presents Fear and Loathing in Las Vegas
UK Men's Tennis vs. Ohio State
Boxes & Walls: Oppression through History
Wellness On Wheels
Get Your DIY On! Fix-It Station Demonstrations
Overview of Nursing Home Care
Spring (Bike) Fever Twitter Chat
UK Softball vs. Mississippi Valley
Best Practices for Tree Planting and Establishment Class 2
UK Men's Tennis vs. Morehead State
Wed
10
Exhibit: Fauna of Mexico
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
LNFS presents American Hustle
UK Toastmasters
Bike-Through Resource Fair
Undergraduate Research Group Advising Session: April General
Presentation by Ladino Rockstar, Sarah Aroeste
Mountain Biking for Beginners Clinic
LNFS presents The Mexican Suitcase
Mr. PharmD
Performance by Ladino Rockstar, Sara Aroeste
Thu
11
Exhibit: Fauna of Mexico
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
Last Day to Drop a Spring 2014 Course
LNFS presents Boogie Nights
Car-Free Day
What Are They? Some Hidden Forms of the Copula in Old Irish
UK Men's Tennis vs. South Carolina
UK Baseball vs. Missouri
LNFS presents Loose Cannons
Fri
12
Exhibit: Fauna of Mexico
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
UK Baseball vs. Missouri
UK Men's Golf Bluegrass Invitational
Arboretum Volunteer Training and Orientation
Taste of Africa
Dramatic Presentation -"Las Voces de los Apalaches"
Swing Dancing!
Sat
13
Exhibit: Fauna of Mexico
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
UK Baseball vs. Missouri
UK Men's Golf Bluegrass Invitational
UK Men's Tennis vs. Florida
UK Men's Tennis vs. Murray State
Sun
14
Exhibit: Fauna of Mexico
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
Therapeutic Chair Massage
Mon
15
Exhibit: Fauna of Mexico
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
Superheroes On and Off the Page
Parenting Connection Group
Farmer's MarCat & Craft Fair
Student-Teacher-Student Exhibit
Tue
16
Exhibit: Fauna of Mexico
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
LNFS presents Blue Velvet
Inequality in the US: Consequences
Reframing Stress: Do You Know Your Choices?
Best Practices for Tree and Shrub Pruning Class 3
Cooking Class: For True Beginners
Pinterest Party #3
Wed
17
Exhibit: Fauna of Mexico
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
LNFS presents Anchorman 2
UK Toastmasters
Virtual Dementia Tour
Children at Risk Research Conference Keynote Address: Gender, Sexuality, & Risks for Violence among Young Women and LGBTQ Youth in Urban Communities
OUTspoken: Leaving the Second Closet Behind
LNFS presents Easy Rider
Thu
18
Exhibit: Fauna of Mexico
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
Children at Risk Graduate Student Research Poster Presenatation
20th Annual Black Women's Conference
Children at Risk Research Conference Speaker: Why Do Home and Neighborhood Issues Become School Safety Nightmares?
The Re-enchantment of Photography as a Primanry Geographic Mapping Medium
The Re-enchantment of Photography as a Primanry Geographic Mapping Medium
UK Softball vs. Arkansas
Fri
19
Exhibit: Fauna of Mexico
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
20th Annual Black Women's Conference
UK Softball vs. Arkansas
UK Track and Field Home meet
Unleash the Beast: Paintball Wars
Sat
20
Exhibit: Fauna of Mexico
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
Sun
21
Exhibit: Fauna of Mexico
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
Distinguished Industry Lecture Series, H. Graham Motion and Bruce “Buck” Davidson, Jr.
Mon
22
Exhibit: Fauna of Mexico
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
Explore Leadership Workshops
Job Club: Tighten Your Budget after a Job Loss
‘Project Learning Tree’ Workshop for Educators
Drug War Talk by Anthropologist Howard Campbell
Student Sustainability Council Meeting
Tue
23
Exhibit: Fauna of Mexico
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
LNFS presents The Lego Movie
Registration Deadline: Weight Loss Matters
Legacy Week: Ping Pong Ball Drop
Health Smart: Mindfulness
Pre-Pharmacy Club Meeting
IPM (Integrated Pest Management) and Tree Healthcare Class 4
Shuffle Series: Bluegrass
Wed
24
Exhibit: Fauna of Mexico
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
LNFS presents The Hobbit: Desolation of Smaug
UK Toastmasters
Wellness On Wheels
LNFS presents Juno
Legacy Week: Candlelight Ceremony
Thu
25
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
Exhibit: Fauna of Mexico
LNFS presents The Brave Little Toaster
Bonfires of Illusions: the Twin Crises of the Liberal World
Arbor Day Volunteer Orientation and Training
Alex Callinicos - "Bonfires of Illusions: The Twin Crises of the Liberal World
LNFS presents Pariah
UK Theatre presents "Joseph and the Amazing Technicolor Dreamcoat"
Color Me Spring Fashion Show
Fri
26
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
Legacy Week: Leave Your Legacy
Arbor Day at The Arboretum
UK Theatre presents "Joseph and the Amazing Technicolor Dreamcoat"
Sat
27
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
UK Theatre presents "Joseph and the Amazing Technicolor Dreamcoat"
UK Wind Symphony Concert
UK Symphony & Concert Band Concert
Sun
28
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
Mon
29
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
Politics in Mexico Today
Tue
30
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
EPIC Ministry Weekly Gathering
Relieving Stress Through Your Senses
Tree Identification Class 5
Massage on the Go #3
The Practicing Happiness Workbook - author presentation
Wed
 
 
 
Reset Page