Winter Sports Safety Tips

During winter, it may be tempting to stay inside where it’s warm. But consider taking a break from your coziest blanket and cup of hot cocoa, and instead grabbing skis or a snowboard!

With the 2014 Olympics gearing up and winter in full swing, it’s a great time to talk about winter sports to try, as well as some safety tips to keep in mind. Winter sports like ice skating, hockey, skiing, and snowboarding are all great ways to get outdoors, enjoy the weather, and burn calories. But these sports come with a high risk of injury. According to the US Consumer Product Safety Commission, in 2010 more than 440,000 people were treated for winter sports-related injuries. There are many things you can do to reduce your risk of injury during your favorite winter activities. Check out these tips:

·         Warm up thoroughly by stretching before playing or participating. Cold muscles, tendons and ligaments are vulnerable to injury.

·         Wear appropriate protective gear, like waterproof boots, goggles, pads, helmets and gloves—and make sure these items work properly before use!

·         Wear several layers of light, loose, and water-resistant clothing. Layering allows you to accommodate to your body’s constantly changing temperature. And don’t forget to wear socks!

·         Take lessons before going out and trying a sport! Having a professional teach you how to stop or fall correctly, for example, can decrease your risk of injury drastically.

·         Pay attention to weather conditions,incoming storms or severe drops in temperature. Avoid going out to play winter sports in inclement weather.

·         Drink plenty of water before, during, and after your activities.

·         Never participate in a winter sport alone. If you become injured to the point where you can’t walk or become unconscious, you could expose yourself to hypothermia.

This winter, don’t be the only one inside while everyone else is outside having fun! But remember, if you go out and participate in any winter sports, be sure to keep your safety top of mind by preparing appropriately.

Remember, if you are a Health Advocate member, you can always call your Personal Health Advocate for assistance. If you injure yourself, your Personal Health Advocate can help you find an in-network physician or medical center, review your medical bill for errors, and more!

Be a sport! Tweet us your favorite winter activity or Winter Olympic event @HealthAdvocate using #WinterSports

Protect Yourself Against Hypothermia and Frostbite

From skiing to shoveling snow, when doing any type of activity outdoors during winter, take precautions to protect yourself from dangerous conditions like hypothermia and frostbite.

What is hypothermia?

Hypothermia is when your body’s internal temperature drops to dangerous levels. When a person is exposed to cold temperatures, their body begins to lose heat faster than it can be produced. Prolonged exposure will eventually use up their body’s stored energy. When someone’s body temperature is too low, it affects the brain, making them unable to think clearly or move well. Hypothermia happens even faster if a person becomes chilled from rain, sweat, or submersion in cold water.

Warning signs of hypothermia: 

• Shivering
• Exhaustion
• Confusion and/or memory loss
• Slurred speech
• Drowsiness

What is frostbite?

Frostbite is an injury to the body caused by freezing. Frostbite causes loss of feeling and color in the affected areas—most often the nose, ears, cheeks, chin and fingers or toes. Frostbite can permanently damage the body, and severe cases can even lead to amputation of affected areas.

Warning signs of frostbite:

• A white grayish-yellow skin area

• Skin that feels unusually firm or waxy

• Numbness

What to do if you suspect hypothermia or frostbite

If you or someone you know is showing signs of frostbite or hypothermia, immediately seek medical attention. These are serious medical conditions that require emergency medical assistance.

Ways to reduce your risk

Wearing appropriate water- and wind-proof clothing and equipment, layering your clothes, and staying as dry as possible are all great ways to prevent hypothermia and frostbite. Additionally, make sure to always be with someone else when you are outdoors in the winter. In addition to the fun aspects of having a buddy along while you ski (or even to help you clear your car of snow), if anything happens to you while you’re outside, your friend or family member is there to assist you and call for help.

More resources for help

For more information on hypothermia and frostbite, visit the links below:

Red Cross: Hypothermia and Frostbite

Centers for Disease and Control: Emergency Preparedness and Response- Hypothermia

Centers for Disease and Control: Emergency Preparedness and Response- Frostbite

Remember, if you are a Health Advocate member, you can always call your Personal Health Advocate for assistance with finding an in-network physician or medical center, understanding your health insurance benefits, and more!

WOW –Workout of the Week: Walking Lunges

This week’s workout is Walking Lunges. Walking Lunges are great for building muscle in your quads as well as your hamstrings, and calf muscles. They are also great for improving balance!  Here’s how to do them:

·         Start by standing tall with your back straight, feet together, and your arms at your sides.

·        Next, take a big step forward, landing on your heel, then forefoot (your toes and the pads of your feet). Lower your body, flexing the knee and thigh of your front leg to create a 90-degree angle. Keeping your weight on your front foot, drop your rear leg till the knee almost touches the ground.

·         After that, raise your body by bringing your back leg forward. Take another big lunge, bending your now-forward knee at a 90-degree angle, again letting the rear knee almost touch the ground.

·         Congratulations, you just completed two Walking Lunges! Try doing multiple sets of 15-20 Walking Lunges, or do them from one end of a room to the other.

Note: Keep your torso upright during the lunge—do not hunch over. This will help engage your abdominal muscles. Throughout this exercise, the knee you lead with should point in the same direction as your foot.

For added difficulty, hold weights in your hand (like dumbbells or kettle bells) as you perform your Walking Lunges.

We hope you’ll try Walking Lunges over the weekend and then build the exercise into your daily routine Monday through Friday of the coming week.  

Want more fitness ideas?  If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit. And remember, talk to your doctor before beginning any new fitness regimen.

If you have a great exercise you really enjoy, share it with us by tweeting us @HealthAdvocate using #WOW.

Ask a Health Advocate: How can I stay motivated to meet my health goals?

Every year, millions of people make New Year’s resolutions to get in shape, promising themselves they will eat less and exercise more. But by the third or fourth week of their weight loss journey, their motivation begins to dwindle and those new, healthy habits begin to fade. Staying motivated isn’t easy, and losing weight takes hard work—but there is plenty you can do to stay dedicated to your goals. Try these tips to keep your motivation up year-round:

Write down your goals. This may sound like a simple tip, but writing down your goals can give you a point of reference. Make a list of specific goals you want to achieve this year as well as ways you plan on achieving them. Make several copies of this list and keep them in places where you will see them every day—for example, in your bedroom, tacked to your refrigerator and bathroom mirror, or on your desk at work. Keeping a calendar or journal, whether online or on paper, can also help you log your progress and stay committed.

Make your goals fun. Find sports and activities that you enjoy, then vary your routine to keep yourself from getting bored. If you’re not enjoying your workout, try something different. There are many ways to get a lot of exercise other than hitting the weights at the gym or running 2 miles on a treadmill. Try checking out a local health club or martial arts center, or sign up for a yoga or ballroom dancing class. You may find a new activity you didn’t know you liked before!

Get support. Don’t be afraid to ask for help. Having someone in your corner supporting you could be all you need to stay motivated. Find a friend, family member, or co-worker with similar healthy goals and make a pact to stick together. You can rely on each other during any moments of weakness. However, be sure to pick the right person to keep you on task. Don’t pick someone who will easily distract you or is unreliable. 

Treat yourself. A great way to get motivated is to work towards a reward. It could be something small like a new pair of shoes or outfit, or something big like a vacation at the end of the year. You don’t always have to celebrate your accomplishments by buying something, either.  Positive thinking and reinforcement can go a long way. Avoid only focusing on your failures and shortcomings—this can hurt your progress.

Staying motivated towards losing weight and being healthy isn’t easy, but if you focus and work hard, you can succeed. Remember, if you’re a Health Advocate member with access to our Wellness Coaching service, you can always call a Wellness Coach to help you with your goals. Your Coach can give advice, cheer you on, and provide valuable help and support along the way!

How do you stay motivated? Share your motivation tips with us by tweeting to @HealthAdvocate using #Motivation, and we will share your tips with people who need an extra boost!