BOISE, Idaho — Doctors and ski experts give tips on how to stay safe during the extra snow and cold. Exercising during the cold adds up to lots more falls and heart attacks.
- Warm up for five minutes before starting exercise like shoveling or skiing.
- Stretches beforehand are critical to avoiding injury.
- Cold weather restricts circulatory system which can lead to more cardiac stress.
- Wear layers to make sure you stay warm but not overheat.
(Below is the transcript from the broadcast story)
In Idaho, when it snows, we all want to get outside. Whether it's for fun or out of necessity, it can be a risky time of year.
"It's falls, probably not surprising, and that's on or off the slopes, and those falls take a number of consequences, the most serious is head injuries which is why when people go skiing we suggest they wear a helmet," said Dr. Daniel Meltzer, Executive Medical Director of Regence BlueShield of Idaho.
And whether you're skiing or shoveling, there's one thing that too often gets overlooked and that's a good warm up.
I asked a local skier, Tony Ibarra, what his warm up routine looks like.
"I don’t I just go out there and do it. I warm up on the hill," Ibarra said with a smile.
Professional ski patroller, Traece Rasmussen recommended stretching your quads and hamstrings in particular.
"We need to take our time to warm up with a dynamic exercise and then to cool down as well so slowly tapering off exercise for five to ten minutes is absolutely recommended," said Dr. Meltzer.
Winter activities take a much larger toll on the body and that can lead to heart attack.
"With cold weather, what it tends to do is cause our blood vessels to constrict. Some of those blood vessels that can't restrict are those that are more central, often decreasing blood flow to the heart," said Dr. Meltzer
And whether you're headed to the mountain or shoveling snow, make sure to dress in layers.
Director of mountain operations at Bogus Basin, Nate Shake, gave some tips on how to keep warm on the slopes.
"The first thing you want to do is layer up. Multiple layers, not just your ski jacket but you're gonna' wanna' have some thermal layers on underneath,” said Shakes.
Wherever there’s snow, make sure to wear proper boots or shoes to avoid slipping and take short steps with your knees slightly bent.
And remember it's important to stay hydrated out in the cold. Be sure to drink lots of water or sports drinks, and as an added benefit, you'll need to come in to use the restroom more often giving yourself a chance to warm up.
