URGENT UPDATE: As winter weather sets in, experts emphasize the importance of maintaining physical activity to stay healthy. Family and Consumer Sciences specialist Sharolyn Jackson urges individuals to aim for 150 minutes of moderate-intensity exercise weekly, equivalent to about 30 minutes per day, five days a week.
With temperatures dropping and conditions becoming harsh, staying active can be a challenge. Jackson recommends that a simple 10- to 15-minute brisk walk outdoors can significantly contribute to meeting this goal. Dressing in layers, including a hat, gloves, and weather-appropriate shoes, is crucial to ensure comfort and safety while exercising in cold conditions.
Parents are encouraged to engage with their children in outdoor winter activities. Jackson notes that children thrive in snowy environments, making activities like building snowmen or sledding excellent ways for families to exercise together. Additionally, chores such as raking leaves or shoveling snow not only provide good physical activity but also contribute to community upkeep.
However, Jackson cautions against overexertion, advising individuals to listen to their bodies to avoid injury. “Muscles will be tired and a little achy after good exercise, but you should not work to the point of injury,” she stresses.
For those looking to stay active indoors, Jackson suggests incorporating strength, flexibility, and balance exercises into daily routines. Simple activities can include using household items for resistance, such as performing arm curls with cans of vegetables while watching TV. Utilizing a walking pad during work calls is another effective strategy to keep moving.
Jackson also highlights fun and engaging ways to build bone strength, such as small jumps or hops around the home. “They may feel silly, but finding creative ways to stay active is key,” she explains. Balance can be improved through simple actions like standing on one foot while brushing teeth or doing wide-leg squats while conversing with family.
Looking ahead, residents of the Cottonwood Extension District should watch for programs such as Stay Strong Stay Healthy and Walk With Ease, which are set to launch in early 2026 to promote ongoing fitness.
As the winter months approach, staying active is not just beneficial for physical health but also for mental well-being. It’s essential to keep learning and to show kindness to ourselves and others during this season. For more information on exercise strategies or youth development programs, contact Michelle Beran, the 4-H and Youth Development Agent for the Cottonwood District, at [email protected] or call 620-793-1910.
Stay active, stay healthy, and embrace the winter season!
