Category: Winter

2/15/2022 0 Comments

Prevent Slips by walking like a penguin

Written by: Melanie Talastas-Soriano CAT(C), Certified Athletic Therapist

We have been getting a ton of snow for months now making it difficult to walk outside. Blowing snow day after day is causing mount and mount of snow, which makes it even challenging to walk let alone the icy sidewalks underneath the soft snow. It is particularly important to take it slow and to be incredibly careful when walking to your car or when going for a walk.

Follow these simple tips to prevent winter slips and falls.

Keep your knees relaxed
Point your toes out
Take short steps
Walk slowly and deliberately
Keep your hands free

One item you can try to use are the removable rubber spikes for a better grip when its icy. It is better to use this especially if you are walking your dog or when you are going for a long walk. You can find these rubber spikes at Costco, Canadian tire, or any hardware store. We still have to welcome spring for when all the snow melts, hoping it won’t be so icy out there.

If you find these tips helpful, please share it to anyone that may find this beneficial.

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You might also like:
Balance Exercises to Prevent Falls
Outdoor Winter Activities - including how to dress in layers for the weather
Tips for Shoveling Snow

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12/8/2019 0 Comments

Outdoor Winter Activities

Written by: Melanie Talastas-Soriano BA-Kin, CAT(C), ISSA-CPT
Athletic Therapist, Personal Trainer

Winter is right around the corner and if you’re someone who enjoys the outdoor, here are some simple tips to help you maintain your fitness during winter. Believe it or not, there are specific fitness essentials for outdoor winter activities. This simple checklist can help you protect yourself from the cold and road conditions. I ensure you that you will enjoy the outdoor feeling safe all winter long.

Outdoor activities to consider in winter are walking, running, snowshoe hikes, snowboarding, ice skating, tobogganing or ice fishing. The winter gear checklists apply to all activities mentioned and it is as simple as layering. The only difference will be the footwear for specific activities.

Cold Weather Layering

Base layer – tight thermal leggings or running tights and a thermal top. The advisable material to wear is synthetic or wool because these materials wick moisture and dry quickly. Unlike cotton material that will suck the moisture and keep cold when touching your skin.
Mid layer – helps to keep your core warm. Fleece jackets or down jackets are good to keep you warm and for the bottom, a lightweight fleece is recommended.
Outer layer – outer shell jackets and pants are good to keep you dry. Be sure they are waterproof and breathable.
Accessories – pairing with wool socks, waterproof boots/running shoes with removable cleats, waterproof gloves, wool hat to keep you warm from head to toe. Don’t forget reflector vests or bright colored vests over the jacket for maximum visibility. For extra protection and to keep the sun and wind out of your eyes, throw on your sunglasses.

If you’re unsure where to shop for this outdoor gear, visit your local outdoor stores like MEC, Sport Chek, Atmosphere Polo Park, North Face Winnipeg / The Prairie Summit Shop, Woodock Cycle Works, Mountain Warehouse, Running Room, Wilderness Supply and Cabela’s Winnipeg.

Maintaining your fitness level year-round is very important. The winter season can be tougher but there are many health benefits in doing outdoor activities. Fresh air is good for your health especially when cooped up indoor all winter long. When the sun is out, it is a bonus. We could use more sunlight during winter.

Planning to maintain your fitness level during winter helps reduce heart conditions, improve mental health, increase physical well-being, and bringing others together will give you sense of community and belonging that could bring positive impact into your life.

You Might also like:
BALANCE EXERCISES TO PREVENT FALLS

Please do not miss our Simple Workout videos on our YouTube channel > Insahyu Training + Therapy with our new segment > Exercises for expecting moms.

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BLOG

Prevent Slips by walking like a penguin

Outdoor Winter Activities

Cold Weather Layering

Author

Categories

Archives

Location

What Our Clients Are Saying

Contact Usphone: 204-885-9292

Subscribe Today!

Insahyu Ltd. Unit 14 - 395 Berry Street, Winnipeg, MB R3J 1N6 Tel: 204-885-9292 - Email

Athletic Therapy Winnipeg~ Rehabilitation~ Sports Injury~ Workplace Injury~ Motor Vehicle Accident~Massage Therapy~MPI Claim~WCB Claim~Reconditioning

Contact Us

phone: 204-885-9292

Insahyu Ltd.
Unit 14 - 395 Berry Street, Winnipeg, MB R3J 1N6
Tel: 204-885-9292 - Email