time management tips

Moving is good for our hearts and minds no matter the season. But in the middle of January, sometimes thats easier said than done.Even the hardiest of us Mainers may struggle to get moving on a bitterly cold day.We do not hibernate like other mammals in the winter, said Catherine Heath, a physical therapist with Spectrum Healthcare Partners.Experts say the benefits of regular physical exercise outlast the season. The American Heart Association recommends 30 minutes of moderate-intensity exercise, like walking or cycling, five days a week.Physical exercise can help our mental health because our bodies release chemicals in our body that improves our mood, reduces stress and relieves anxiety, Heath said. She says exercise can also help heart health by decreasing blood pressure and improving cholesterol levels, as well as decreasing or maintaining a healthy weight.If you can brave it with the proper clothes and shoes with traction, getting outside for your daily walk can be twice as good.Our body has to increase its productivity so it can maintain our overall body temperature against the cold weather, she explained.But as our bodies work harder in the cold, it could be dangerous for cardiovascular patients. Theres also the risk for frostbite, hypothermia or falling on the ice. So, she recommends keeping your routine indoors if you’re worried and always talk to your doctor before trying anything new. If you have any previous injuries or any aches and pains, see a physical therapist, Heath said. Ease into a routine with shorter time intervals and lighter weights. If you can, mix in more than just cardio; try strength training.Incorporating strength in the colder months when you’re less likely to be outside during this time will help prevent injuries ahead of the spring and summer months when we tend to be more physically active, she said.For more ideas on how to stay active in the winter and more heart-healthy tips, visit the American Heart Associations website.