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Years ago, Emil Larsen donned a wool uniform and sprinted down the baseline
as part of the Elk High School baseball team.
Almost seven decades later,
Larsen is still wearing wool, but these days, it's a flannel shirt, part of a
winter wardrobe that guards against the frigid temperatures that set in each November.
At
93, Larsen may not be running down any line drives in the outfield, but he continues
to exercise on a regular basis, regardless of the weather. On weekday mornings,
Emil and his wife, Mary, join other seniors at the Valley YMCA to take part in
low-impact aerobics that promote balance, flexibility and cardiovascular health.
Striders who attend the morning program at the Valley YMCA pay $1 a class.
Mary
just celebrated her 90th birthday last week. She said staying physically active
has helped ease the pain of her arthritis and improve her breathing. In addition
to aerobics, the Larsens take part in a regular walking schedule with the Valley
Striders, a group that adjusts its schedule depending on the forecast. These days,
the Striders gather each morning to march around the Valley Mall.
"If
we stop exercising, we notice it right away," said Mary, who stays busy with
gardening in the spring and summer. "You need that exercise."
At
Performance Physical Therapy in Spokane Valley, proprietor Dave Rudnick emphasizes
the advantages of "active hibernation," an approach that moves exercise
indoors when the chill arrives.
"As temperatures drop and available
sunlight decreases, many of us essentially hibernate and curtail fitness routines,"
Rudnick said. "But by thinking about winter as a time of active hibernation,
you will enjoy benefits ranging from a reduction in stress, anxiety and depression
to better weight control."
By increasing the heart rate and improving
circulation, exercise increases the supply of vital oxygen to the cells in the
brain, muscles and other organs, improving overall function. Staying active also
helps burn stress hormones and elevate moods by releasing endorphins.
The
couch potato syndrome can also mean the risk of serious health problems, from
heart disease to diabetes. The Centers for Disease Control and Prevention states
that "regular physical activity is important for overall health and fitness."
Adults should put aside 30 minutes a day for exercise, the CDC says. Kids should
be exercising about 60 minutes daily.
Spokane Valley resident Brad White
played football and basketball in high school but found that his level of activity
went down as he grew older. Now 50, White stays busy playing golf in the warm
weather months (walking the course instead of using a cart) and skiing in the
winter.
Whether the result of injuries, a busy schedule or icy weather,
White said he has seen the negative impact of an inactive lifestyle. Recently,
he has been working out on an exercise bike to rehabilitate a hurt ankle and get
in condition for skiing.
"I feel so much better when my body's
in shape," White said. "I have to make the decision to be disciplined
and go work out. You've got to make the effort and make it part of your routine."
Washington's Independent Physical Therapists point out that walking
indoors, swimming or enjoying winter sports can all be ways to promote fitness
and movement. Healthy options like taking the stairs, going for a walk on a lunch
break or using a stationary bike while watching TV can also prove helpful. Just
a half hour of activity a day elevates the heart rate.
"The biggest
benefit of a continuous exercise program is that you have a better sense of well-being,"
said Rudnick. "It gives you something to look forward to. You have a better
mood and a sense of accomplishment."
From aerobics to jump roping
and programs like Sit and Be Fit, Rudnick said there are many ways to stay active
when temperatures plummet. Watching out for the fatty, sugary foods is also part
of staying in shape, he said. Rudnick suggests eating a balanced diet, drinking
plenty of water before attending social events likely to have unhealthy food and
keeping plenty of fruits and vegetables on hand.
"The biggest thing
is getting into a good routine," Rudnick said.
Staying fit in the
winter also reduces the chance of injury when the warm weather returns, Rudnick
added. Many of the hamstring pulls, ankle sprains and back injuries of April could
be avoided if people didn't hang up their athletic shoes after the first frost.
"Your tissues haven't been trained for four or five months,"
Rudnick said. "It's more difficult on your body."
Carol Stobie,
co-coordinator of the Valley Striders, has held to a consistent walking routine
for the last 25 years. She talks about the upside of exercise from making friends,
to increased energy and more restful sleep. Whether walking in the mall or doing
calisthenics in the gym, Stobie said the Striders are all about teamwork.
"We
celebrate each others' victories," she said. Want to find out more?
Consult your physician before starting any new exercise program. To
learn more about the Valley Striders, call 926-1697. To find out more about prevention
and treatment of diabetes, visit the American Diabetes Association at www.diabetes.org. Click
here to...
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By
Craig Howard
