PHYSICAL ACTIVITY DURING COLD WEATHER IS ACHIEVABLE

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1 PHYSICAL ACTIVITY DURING COLD WEATHER IS ACHIEVABLE Old man winter has finally made his appearance in the Bluegrass. And while his return may have you spending more time indoors, it does not mean you have to give up physical activity until warmer weather returns. Exercising outdoors during the winter can have benefits in addition to the burned calories. It exposes you to sunlight, which will give you some vitamin D and can help improve your mood. It can boost your immune system, which is important during flu and cold season. Plus, there is no heat and humidity. With a little preparation, precaution and attention, most people can safely work out in cold weather. However, some medical conditions such as asthma or heart problems, may not allow you to exercise outdoors during cold weather. Always check with your doctor first. Check the forecast before venturing outdoors. Remember to check for actual temperature as well as wind chill. Windier days make the actual temperature feel colder. If the weather is calling for a cold rain, ice or snow, consider exercising indoors or waiting to exercise until the system passes. When exercising outside on cold days, make sure you wear light layers. The layer closest to your skin should be some type of moisture-wicking fabric to keep sweat to a minimum as it is going to make you feel colder. Avoid cotton fabrics as they tend to trap moisture. Try to cover as much of your skin as possible. Wear a toboggan or hat, scarf and gloves. You may also want to consider wearing thermal or double layers of socks to keep your feet warm. Wear shoes with good traction and avoid walking or running over areas that appear slick. Know the signs of frost bite and hyperthermia. Even though it s cold, you need to keep your body hydrated. Dry, cold air can cause you to become dehydrated and because it is cold, symptoms of dehydration are even harder to recognize. Drink even if you are not thirsty. If it s too cold or wet to exercise outside, you can still work out indoors. Dancing is a great way to burn calories in your home. So turn up the tunes and let loose. Climbing stairs and active housework like vacuuming or sweeping are also some good ways to burn some calories. Many communities may offer indoor walking facilities that you can access for little to no cost. If not, walking through a mall or big box store is also an opportunity to get in some steps. For more ways to incorporate physical activity into your daily routine, contact your Floyd County Extension office. Source: Natalie Jones, family health extension specialist November 2017 INSIDE THIS ISSUE Heart Health 2 Prepare you Vehicle for Winter Homemaker/Specialty Club News Upcoming events/ Updates Recipe of the Month 8 Calendar of Events 9 Andrea J. Slone County Extension Agent for Family & Consumer Sciences Education Floyd County Extension Service 3490 Ky. Rt. 321 Prestonsburg, KY (606) Web: ces.ca.uky.edu/floyd/ FamilyConsumerSciences Facebook:

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6 SAVE THE DATE March 14, 2019 Homemaker Council Meeting May 14-16, 2019 State Homemaker Annual Meeting Louisville, KY 2018 HOMEMAKER CLUB DATES & LOCATIONS CIRCLE OF FRIENDS BUSY BEES All meetings are held at Allen Methodist Church at 11 AM. February 4, 2019 March 4, 2019 April 8, 2019 May 6, 2019 Club Contact: Beth Jones All meetings are held at the at 1 PM. February 6, 2019 March 6, 2019 April 10, 2019 May 1, 2019 Club Contact: LESSONS SEPTEMBER: POSITIVE ATTITUDE OCTOBER: EATING SMART & HEALTHY NOVEMBER: BRAIN ACTIVITY ENDICOTT HOMEMAKERS All meeting are held at the Cow Creek Fire Department. Station No. 2 at 11 AM. February 14, 2019 March 14, 2019 April 11, 2019 May 9, 2019 Club Contact: Malta Burchett DECEMBER: YOUR PICK OF HOLIDAY PROGRAM OR TURNING INTO THE TIMES JANUARY: GENTLE YOGA FEBRUARY: SOCIAL ACTIVITY MARCH: SAFETY APRIL: PHYSICAL ACTIVITY & STRESS MANAGEMENT MAY: SLEEP NIMBLE THIMBLE QUILT GUILD The Nimble Thimble Quilt Guild will be meeting on the 1st and 3rd Wednesday of February at 10:00 AM at the Floyd County. For more information please contact Cindi Hughes, President or any Nimble Thimble Quilt Guild member. Bring a friend and enjoy the fun! WOOLY WEDNESDAYS Wooly Wednesday will meet on the 2nd Wednesday of February at 10 AM at the Floyd County. They will be working on finishing various projects they have been working on. Bring a friend and enjoy the fun! WOMEN OF THE BIBLE Women of the Bible will be meeting on the 4th Wednesday of February at 10:00 AM at the Floyd County Extension Office. For more information please contact Gayle Justice or the Extension Office. Bring a friend and enjoy the fun! 6 TWISTED STITCHERS Twisted Stitchers will meet on the second and fourth Monday of February at 5:30 PM to 8:00 PM. They now are meeting at different restaurants throughout the county for dinner and knitting. For more information about where they will be meeting, contact Kelly Duncan at (606) They will continue working on the knitted dish towel and personal projects. Bring a friend and come join the fun!

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8 HEART-HEALTHY FOOD CHOICES February is American Heart Month. Many people are surprised that heart disease is the leading cause of death for both men and women in Kentucky and across the United States. Heart disease is used as a collective term to describe any condition that impacts the heart or blood vessels. Fortunately, many forms of heart disease can be prevented by making healthy choices, like adding hearthealthy foods into the diet. Below are a list of heart- and budget-friendly foods to mix into your diet. Diets high in fiber-rich foods, like oatmeal and beans, have been linked to lower cholesterol, reduced blood pressure, and less inflammation, and can be bought in bulk. Heart-healthy fats found in tuna and nuts are shelf-stable, help you feel full, and have been linked to reduced risk of heart disease. Brightly colored fruits, like strawberries, oranges, and cantaloupe, are all rich in vitamins and minerals with few calories and can be bought in-season at a lower cost. Vegetables like spinach and broccoli can be very budget-friendly in the freezer section and are loaded with fiber, vitamins, and minerals. For more information or heart-healthy recipes, visit your local Cooperative. Source: Heather Norman-Burgdolf, Extension Specialist for Food and Nutrition; Hannah Ford-Hickey, Graduate Student 8

9 YxuÜâtÜç ECDL Sun Mon Tue Wed Thu Fri Sat 1 2 Dinner for Two 6:00 PM Circle of Friends Homemakers Allen United Methodist Church 11:00 AM Nimble Thimble Quilt Guild 10:00 AM Busy Bees Homemakers 1:00 PM Dinner for Two 6:00 PM Twisted Stitchers 5:00 PM Wooly Wednesday 10:00 AM Endicott Homemakers Cow Creek Fire Department St 2 11:00 AM Ladies in Red 9 AM 1PM 20 Nimble Thimble Quilt Guild 10:00 AM Twisted Stitchers 5:00 PM Women of the Bible 10:00 AM 28 9