Coach on Call It was great to talk with you. Thank you for your interest in. I hope you find this tip sheet helpful. Please call me if you have more questions about this or other topics. As your UPMC Health Plan health coach, I m ready to help in any way I can. Bad weather is often given as a reason for not exercising. But you can be active in almost any weather and stay safe and comfortable. The key is to plan ahead and use common sense. Always check the weather report before you exercise outdoors. Is it extremely hot or cold? Be active indoors instead. For example: Walk at the mall. Go to a gym to swim. Use a treadmill, exercise bike, or other indoor equipment. Follow along with an exercise DVD at home. Look for DVDs online and at your local library. Go dancing! Take an exercise class. Other: When you do exercise outdoors, always wear some form of ID. Carry a cell phone if you can. Tell someone where you are going and when you will return. Or go with a friend. Being Active on Hot Days If it is hot and you want to be active outdoors, be prepared. Go out early or late in the day when it is cooler. If you are along a road, wear a reflective vest, shirt, or shoes with reflective stripes to help cars see you. Talk with your doctor before starting or increasing any exercise program. Your doctor may advise you to try certain exercises or avoid others. A healthier life is life on is the on line the for you! line for you! Copyright 2016 UPMC Health Plan Inc. All rights reserved C ON C ACTV ANY WTHR 15WP1000 (MCG) 2/25/16 PDF
Page 2 of 5 Coach on Call Do not push yourself too hard. Adjust your pace as needed. Wear clothes that are light and fit loosely. Cotton is a good choice. So are special sports fabrics that breathe (wick sweat from your body). Drink plenty of water. It is almost always the best type of drink for being active. Drink water before, during, and after you exercise, even if you are not sweating. You may need a sports drink when it is very hot, if you are sweating heavily, or if you are exercising longer than 60 minutes. Sports drinks contain minerals that are lost by sweating. In very hot weather, they can help prevent cramps. Choose a brand that is low in sugar and calories. Protect yourself from the sun. Wear sunscreen, a hat, and sunglasses. Exercise in the shade, such as walking on a trail in a wooded area, if it is safe to do so. Stop exercising right away if you have any of these signs of heat illness: Dizziness, nausea, vomiting, or fainting Not sweating when you would expect to sweat Get indoors or into the shade. Undress. Lie down with your feet elevated or get in a cool bath. Take frequent sips of cool water. If symptoms persist, get emergency care. Being Active on Cold Days The key on cold days is to stay warm and dry. Go out in the middle of the day when it is the warmest. Dress in layers that you can add or remove as needed. Include: Earmuffs or a stocking cap A long-sleeve T-shirt or turtleneck A wind jacket with a zipper and vents Long underwear or tights under warm pants Mittens or gloves Insulated socks Shoes or boots that provide good traction and keep your feet warm and dry Drink plenty of water before, during, and after you exercise. Do so even if you are not sweating. Begin your route against the wind, when you are not yet sweating and tired. Come home with the wind at your back. Stay away from patches of ice. Stop exercising right away if you have any of these signs of frostbite: Numbing, tingling, or a burning feeling (most common on the fingers, toes, nose, ears, cheeks, and chin). It may increase, then fade, followed by changes in color.
Page 3 of 5 Get out of the cold. Remove wet clothing. Soak affected areas in warm water for 15-30 minutes. Test the water by placing an uninjured hand or elbow in it. It should feel very warm but not hot. Get emergency help if the numbness persists or if blisters appear. Being Active in the Rain If it is too cold, being active in the rain may be unsafe because of ice. But if it is warm enough, the rain can be refreshing. Just use common sense and be prepared to stay as dry as you can. (Note: Do not exercise in a thunderstorm.) Wear a hat with a brim to keep water off your face. Or wear a water-repellent jacket that has a hood. Wear clothes in layers that fit the temperature. Add or remove layers to stay warm enough or cool enough. Choose a lightweight jacket in a breathable fabric that repels water. Elastic around the wrists helps keep water out. Vents allow heat to escape. Mesh liners keep wet fabric from sticking to you. Wear shoes that you do not mind getting wet or muddy. Keep in mind that they may take a day or two to dry afterward. Make sure the shoes have good traction so you do not slip on wet surfaces. Consider going to a wooded area such as a trail through a public park. The trees will catch much of the rain. Avoid slick, muddy areas. Stay away from roads with a lot of traffic that will splash up water. With some planning, you can be active outdoors in almost any weather. Get out there and have fun!
Page 4 of 5 Take Action My SMART Goal for This Week Check when completed Do your best to reach the SMART* goal you set with your health coach. Write it here. Check the box when you have completed it. Staying on the Path to Wellness When you are ready, choose one or two tips above that you would like to put into action. Set a weekly SMART goal for each one. Write your goals here. Check the boxes when you have completed them. SMART Goal 1: SMART Goal 2: *SMART goals are specific, measurable, appropriate, realistic, and timely. For example, On Saturday I will buy some long underwear to wear under my pants when I walk outside in the cold. SMART goals help you succeed! If you have any trouble setting your weekly SMART goals, ask your health coach for help.
Page 5 of 5 The information in this tip sheet is for educational purposes only. It is not intended or implied to be a substitute for professional medical advice. Before making changes, always talk to your doctor about what is right for you. Sources: Winter Fitness: Safety Tips for Exercising Outdoors. Mayo Clinic Healthy Lifestyle, Fitness. Available at http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art- 20045626. Accessed July 16, 2015. Exercise Safely in Hot Weather. Academy of Nutrition and Dietetics. Available at http://www. eatright.org/resource/fitness/sports-and-performance/hydrate-right/exercise-safely-in-hotweather. Accessed July 16, 2015. CMN16-0210-7 b