Warm up to Health
Warm up to Health
Physical activity is very essential in the winter season to raise the circulation of blood to maintain the body temperature. It can help arthritis patients too, keeping their joints flexible, improving the range of motion and relieving the pain
By Dr. Amit Saraswat
| Physical activity is very essential during the winter. By and large people tend to stay indoors and take in additional calories during the season, subsequently putting on weight. Lack of exposure to sunlight also leads to deficiency of vitamin D. Undertaking regular exercises not only burns calories but also releases endorphin, a mood-enhancing hormone. |
Cold weather brings down the body temperature. In icy conditions, the body temperature can fall below 95ºF and hypothermia sets in. The signs are headache, disarray and distorted cognizance.
Physiologically, in summer the body temperature increases and therefore the veins enlarge, expelling abundance of heat from the body. In winter, when the body temperature tends to diminish, the veins of the arms and legs tighten so as to maintain a thermo balance. However, in extreme cold, the mechanism may fail. The hands and feet will become frosty, making them vulnerable to frostbites or chilblains. The affected part gets red and swollen, and might bring about tingling.
Treatment involves warming up, drying the affected part and exercising so as to raise the circulation of blood to maintain the body temperature.
Physical action also helps in certain cardiac problems. However, lively activities in chilly climate can prompt a rise circulatory strain and heart beat rate. Such individuals should undertake vigorous activities with caution and under proper guidance.
One must also bear in mind that excessive liquor intake prompts heat loss leading to dehydration, impediment in judgment and a reduction in sensation, worsening cold wounds.
Precautions for exercise in winter
- Do listen to your body. Enjoy a reprieve when you feel exhausted, shortness of breath, distress in the mid-section, sickness, unsteadiness or cerebral pain, and so forth.
- It is advisable to do workout/outside exercises amid late morning rather than early morning or late at night when the temperature is low.
- It is prudent to manage your body temperature with the assistance of garments. Wear two-three layers of light garments rather than one overwhelming layer. Wear a vest or warm clothe ideally made of polypropylene, which draws the sweat far from the body. Cotton material is bad as it absorbs and holds dampness near the body. A second layer ought to give great protection. A third layer ought to be of fabric which is windproof and waterproof, and can be taken off if temperature increments.
- The course of the wind ought to be towards the face while beginning the open air workout and at the back while returning in order to maintain a strategic distance from frostbite because of the dissipation of sweat. Cool air does not solidify your lungs. When breathed in, air achieves body temperature in the lungs. Therefore, it is not essential to cover mouth and nose in the winter.
Exercise programme
Exercise enhances stamina, raises disposition and gets a sentiment prosperity. Activity need not be as a matter of course strenuous. Only 30 minutes’ workout is adequate. Wellness implies quality, adaptability, equalization and perseverance. Subsequently, moving for perseverance, yoga for equalization and adaptability and lifting weights three times every week for quality is a perfect blend.
- Warm up exercises are possible indoors on a stationary bike or a treadmill, by climbing stairs, on-the-spot strolling, knee-twists, push-ups, and so on.
- Venture outside. After a brief walk, begin running and gradually increase your pace.
- As you complete your running, stroll for five minutes.
- Go inside and do yoga practices for adaptability.
- Exercise with dumbbell or stretch band ought to be done a few times every week.
Pain and arthritis in winter
Some people actually prefer cold weather, but not those with rheumatoid arthritis or lupus. The latter take longer to get up and loosen their joints and get going. As the weather changes, so can the pressure in the joints. If you imagine the tissues surrounding the joint as a balloon, it expands a little when the air pressure is low. The expanding tissues put pressure on the joint. People can actually feel changes in air pressure in their joints, which is why some people say they can predict the weather by the pain in their joints.
There are some medical options for treating arthritis. You can take pain-relieving medicines by mouth. There are also injections of steroid medicines to decrease swelling in the joints, and splinting to support and protect your hands. If these options don’t work, you may need to have surgery to fix the damaged joint.
There are many home remedies too you can use to reduce the pain and disability of arthritis. One easy and noninvasive way to keep the joints flexible and improve the range of motion and relieve the pain, is by doing exercises.
Treating arthritis of hands
Hand exercises can help strengthen the muscles that support the hand joints. This can help you perform hand movements with less discomfort.
Exercise 1 Make a fist: You can do this easy exercise anywhere, and any time your hand feels stiff. Start by holding your left hand up straight. Then, slowly bend your hand into a fist, placing your thumb on the outside of your hand. Be gentle. Don’t squeeze your hand. Open your hand back up until your fingers are straight once again. Do the exercise 10 times with the left hand. Then repeat the whole sequence with the right hand.
Exercise 2 Finger bends: Start in the same position as in the first exercise, with your left hand held up straight. Bend your thumb down toward your palm. Hold it for a couple of seconds. Straighten your thumb back up. Then bend your index finger down toward your palm. Hold it for a couple of seconds. Then straighten it. Repeat with each finger on the left hand. Then repeat the entire sequence on the right hand.
Exercise 3 Thumb bend: First, hold your left hand up straight. Then, bend your thumb inward toward your palm. Stretch for the bottom of your pinky finger with your thumb. If you can’t reach your pinky, don’t worry. Just stretch your thumb as far as you can. Hold the position for a second or two, and then return your thumb to the starting position. Repeat 10 times. Then do the exercise with your right hand.
Exercise 4 Make an ‘O’: Start with your left hand pointing straight up. Then, curve all of your fingers inward until they touch. Your fingers should form the shape of an ‘O.’ Hold this position for a few seconds. Then straighten your fingers again. Repeat this exercise a few times a day on each hand. You can do this stretch whenever your hands feel achy or stiff.
Exercise 5 Table bend: Place the pinky side edge of your left hand on a table, with your thumb pointed up. Holding your thumb in the same position, bend the other four fingers inward until your hand makes an ‘L’ shape. Hold it for a couple of seconds, and then straighten your fingers to move them back into the starting position. Repeat 10 times, and then do the same sequence on the right hand.
Exercise 6 Finger lift: Place your left hand flat on a table, palm down. Starting with your thumb, lift each finger slowly off the table, one at a time. Hold each finger for a second or two, and then lower it. Do the same exercise with every finger of the left hand. After you’re done with the left hand, repeat the entire sequence on the right hand.
Exercise 7 Wrist stretch: Don’t forget about your wrists, which can also get sore and stiff from arthritis. To exercise your wrist, hold your right arm out with the palm facing down. With your left hand, gently press down on the right hand until you feel a stretch in your wrist and arm. Hold the position for a few seconds. Repeat 10 times. Then, do the entire sequence with the left hand.
Treating frozen shoulder in winter
Frozen shoulder symptom increases in winter season because the muscles get stiff and movements get restricted due to change in the pressure of the atmosphere. The air pressure decreases as the temperature drops and then the tissue swells leading to the aches in the joints.
So those who have frozen shoulder in winter season should do proper exercise.
Preventing injuries
Young people play games like cricket, football, badminton etc. and perform dances as well but in winter muscles get stiff easily and they neglect doing warm-up and cool down before and after playing any sport. The benefit of warming-up is injury prevention because the blood will be pumping to an area, lowering the chance of muscle pull or joint injury.
The importance of warm-up exercise is that it keeps the muscle warm, prevents over-use injury and allows them to function effectively.
(The author is an expert in physiotherapy and founder of Physioveda India, New Delhi)
There are many home remedies you can use to reduce the pain and disability of arthritis. One easy and noninvasive way to keep the joints flexible and improve the range of motion and relieve the pain, is by doing exercises.