6 Ways to Be Active in a Wave of Winter

Now that the excitement of the New Year has passed, it's the perfect time to shift our focus toward prioritizing your health and well-being. Let's set achievable goals and adopt habits that nurture both your body and mind for a fulfilling year ahead. Take the first step today for a healthier tomorrow!

When winter rolls in, many people find themselves retreating indoors, bundling up in blankets, and staying cozy by the fireplace. While this is certainly a comforting way to spend the colder months, it’s also important to stay active for both physical and mental health. Winter doesn't have to be an excuse for inactivity. Here are six ways to keep moving, stay engaged, and enjoy the chill of the season.

1. Embrace Winter Sports

Winter sports are one of the best ways to stay active when temperatures drop. From skiing and snowboarding to ice skating and snowshoeing, there are a variety of activities that can get your heart pumping while you enjoy the outdoors. Even if you’re new to winter sports, there are beginner-friendly options available, and many areas offer rental gear, so you don’t need to invest in expensive equipment.

Tip: If you're not near snow, indoor ice rinks and roller skating rinks can offer a similar experience to skating and can be done year-round.

2. Take Winter Walks or Hikes

Don’t let snow or ice deter you from getting outside. A winter walk or hike can be invigorating, especially when you're prepared with the right gear. A good pair of waterproof boots, layered clothing, and proper traction devices (like ice cleats) can help you feel safe and comfortable as you explore winter trails. In fact, winter hikes often offer scenic views of frosty landscapes and fewer crowds, making for a peaceful outdoor experience.

Tip: Bring a thermos of hot tea or coffee to enjoy at the summit of your walk for an added boost!

3. Try Indoor Workouts or Classes

When it's simply too cold to venture outside, indoor workouts are a great way to stay active. Many gyms offer classes like yoga, Pilates, or spinning that can provide a full-body workout while keeping you warm indoors. Alternatively, fitness apps and online workout programs allow you to follow along with guided sessions right from the comfort of your home. Whether you’re into high-intensity interval training (HIIT), dance, or stretching, there are options for all fitness levels.

Tip: Invest in some equipment like resistance bands or dumbbells to add variety to your at-home workouts.

4. Join a Winter Sports League or Group

If you’re looking for a way to stay motivated and make winter activities more social, consider joining a local winter sports league or group. Many communities offer recreational leagues for activities like indoor soccer, volleyball, or even curling. Social interaction and friendly competition can provide a fun and motivating way to get through the winter months. If group activities are more your style, try joining a winter hiking club or participating in local events like winter 5K runs or charity walks.

Tip: Look for virtual group challenges if you prefer to stay warm indoors while still being part of a group.

5. Practice Winter Yoga or Tai Chi

Winter can sometimes bring a sense of stillness, but that's no reason to let your body and mind feel stagnant. Winter is a wonderful time to practice yoga or Tai Chi, as both disciplines emphasize relaxation, balance, and flexibility. Plus, indoor yoga studios often offer winter-themed classes, focusing on grounding poses to counteract the busy holiday season or balancing stretches to combat winter sluggishness.

Tip: If you’re looking for an outdoor challenge, try practicing yoga in a winter wonderland, provided it's safe to do so!

6. Do Winter Cleaning and Home Organization

Staying active doesn’t always require a structured workout. Winter is the perfect time to tackle projects around the house that you may have been putting off. Organizing closets, cleaning out the garage, or redecorating a room are all ways to stay moving without needing to step outside. These tasks engage your muscles and improve your living space, making them a productive and satisfying way to stay active during the colder months.

Tip: Set a timer and treat your cleaning session like a workout—move quickly, and you’ll break a sweat in no time!

Staying active during the winter months doesn’t have to mean braving extreme weather or committing to an intense fitness regime. Whether you choose to enjoy the outdoors with winter sports or engage in indoor activities like yoga or home cleaning, the key is to keep moving. By embracing the chill and getting creative with your fitness routine, you’ll feel healthier, happier, and more energized as you weather the winter wave.

Discomfort and soreness are a part of life. What is not normal is living with pain. If you are still experiencing that pain, it's time to talk to your physical therapist or primary care physician.

Try to stay away from narcotics, injections and knife happy surgeons as a primary option for your treatment. There are no magic bullets, but majority of pain symptoms can be resolved with conservative measures like exercises, manual therapy and pain management.

• Aimee Cervantes, Rehab Tech at Rehabon Physical Therapy. Aimee is a PTA graduate and has experience at different settings of Physical Therapy. She is currently studying licensure exam! Aimee's hobbies are crafting and graphic design. She enjoys seeing her ideas come to life!

• Irfan Ibrahim is an Owner/Physical Therapist at Rehabon Physical Therapy, Downers Grove IL 60515. He enjoys sunshine and rainbows with his three children. Loves hiking, biking and golfing but he has accepted to live with his mediocre skills. Questions??!! Email him: Irfan@rehabon.com  follow him on Facebook

Thanksgiving and Staying Healthy: Tips for Staying Active and Eating Well This Fall

As the crisp autumn air settles in and we prepare for the Thanksgiving season, it's easy to get caught up in the excitement of delicious food, cozy gatherings, and well-deserved relaxation. However, the fall season—especially Thanksgiving—can also bring about challenges when it comes to maintaining a healthy lifestyle. With festive meals often laden with high-calorie dishes, and the colder weather making outdoor activity less appealing, staying healthy during the fall requires a little extra planning. But don’t worry: with the right approach, you can enjoy the holiday season while still staying active and mindful of your health.

1. Stay Active with Fun Fall Activities

The fall season offers an abundance of outdoor activities that are perfect for staying active without the pressure of a formal workout. Instead of letting the colder weather discourage you from moving, consider taking advantage of the beautiful autumn landscape. Here are some ways to keep active in the fall:

• Go for a Nature Walk or Hike: Fall is the ideal time to explore parks, nature trails, or even your neighborhood, as the cooler air and colorful foliage create an inviting atmosphere. A brisk walk or hike can be a great way to get your heart rate up and enjoy the outdoors.

  
  

• Take a Bike Ride: If you’re looking for a fun way to get around, grab your bike and explore your local area. Whether you're riding through city streets or on a more rugged trail, cycling is an excellent low-impact workout that also allows you to appreciate the beauty of fall.

  
  

• Rake Leaves or Do Yard Work: Raking leaves may not sound like a workout, but it’s actually a great full-body exercise. It engages your arms, core, and legs, and can burn a significant number of calories. Plus, you'll have a tidy yard to show for it!

  
  

• Join a Football or Soccer Game: Whether it’s a casual pick-up game with friends or family, participating in a sport like football or soccer can be a fun and energetic way to get moving and burn off those extra holiday calories.

  
  

2. Plan Your Thanksgiving Feast Wisely

One of the key challenges of Thanksgiving is the abundance of rich, calorie-dense foods that are often prepared for the holiday meal. While indulging in a special meal is part of the tradition, it’s important to practice moderation and make healthier choices to avoid overloading on unhealthy foods. Here’s how:

• Fill Your Plate with Vegetables First: Start your meal by loading up on fiber-rich veggies like roasted Brussels sprouts, green beans, sweet potatoes, or a leafy salad. These vegetables will fill you up, leaving less room for calorie-dense foods like mashed potatoes and gravy or desserts.

  
  

• Control Portions: Thanksgiving meals can be a temptation to overeat, but practicing portion control can help you enjoy everything in moderation. Opt for smaller portions of high-calorie dishes like stuffing, mashed potatoes, and pie. This way, you can sample a bit of everything without going overboard.

  
  

• Make Healthier Swaps: Consider lighter versions of classic dishes. For example, you can swap sour cream for Greek yogurt in mashed potatoes, use whole wheat bread in stuffing, or bake instead of frying appetizers. These small changes can significantly reduce the calorie count without compromising flavor.

  
  

• Mindful Eating: Slow down and savor each bite. Thanksgiving often encourages overeating due to the abundance of food, but taking your time to eat slowly can help you recognize when you're full, preventing you from eating beyond your needs.

  
  

• Hydrate Before and After the Meal: Drinking plenty of water before and after the meal can help with digestion and prevent overeating. Sometimes thirst is mistaken for hunger, so staying hydrated throughout the day can also help you avoid unnecessary snacking.

  
  

  

  
  

3. Exercise Before the Big Meal

A great way to enjoy your Thanksgiving meal without feeling overly sluggish afterward is to get some exercise in beforehand. A pre-feast workout can boost your metabolism, elevate your mood, and give you more energy throughout the day. Here are a few options to consider:

• Morning Walk or Jog: Starting your day with a walk or jog is an excellent way to get your blood flowing and set a positive tone for the day. Even a quick 20-minute stroll can increase your metabolism and make you feel more energized for the day ahead.

  
  

• HIIT (High-Intensity Interval Training): If you're short on time but want to burn more calories, consider a short HIIT workout. These quick bursts of high-intensity exercise followed by brief rest periods are effective for boosting metabolism and burning fat.

  
  

• Family Workout: Make staying active a family affair by engaging in a fun group activity. Whether it’s a game of tag, a relay race, or a simple workout challenge, involving loved ones in physical activity can make it more enjoyable and less of a chore.

4. Manage Stress and Rest Well

The holidays can be stressful for many people. Between meal preparation, family dynamics, and the pressure to get everything just right, it can be easy to feel overwhelmed. However, stress can negatively affect your health and your ability to maintain healthy habits. Here are some tips for managing holiday stress:

• Take Time for Yourself: Even during the busy holiday season, it's important to carve out time for self-care. Whether it’s reading a book, meditating, or simply taking a walk, finding moments of peace can help reduce stress levels and improve your mental health.

  
  

• Get Enough Sleep: Quality sleep is crucial for both physical and mental well-being. A good night's sleep can help you manage stress better, stay energized throughout the day, and resist the urge to overeat.

  
  

• Practice Mindfulness or Meditation: Consider incorporating mindfulness practices into your daily routine, whether through meditation, yoga, or simple breathing exercises. These practices can help you stay calm, centered, and focused during the hustle and bustle of the season.

5. Stay Consistent with Your Routine

While Thanksgiving might be a special occasion, it’s important to maintain consistency with your health and fitness goals. That doesn’t mean you have to sacrifice enjoying holiday treats, but maintaining a routine of regular exercise, balanced meals, and stress management practices can help you stay on track. Consistency is key to long-term health and wellness, and it will ensure that you feel your best throughout the entire fall season.

Thanksgiving is a time to gather with loved ones, reflect on what we’re grateful for, and enjoy delicious food. However, it doesn’t have to be a time when we abandon our health goals. By incorporating fun, seasonal activities, making mindful food choices, staying active, and managing stress, you can enjoy a balanced and healthy holiday season. Remember, it’s all about finding a balance that allows you to fully embrace the joy of the season while still taking care of yourself. Happy Thanksgiving!

Discomfort and soreness are a part of life. What is not normal is living with pain. If you are still experiencing that pain, it's time to talk to your physical therapist or primary care physician.

Try to stay away from narcotics, injections and knife happy surgeons as a primary option for your treatment. There are no magic bullets, but majority of pain symptoms can be resolved with conservative measures like exercises, manual therapy and pain management.

• Aimee Cervantes, Rehab Tech at Rehabon Physical Therapy. Aimee is a PTA graduate and has experience at different settings of Physical Therapy. She is currently studying licensure exam! Aimee's hobbies are crafting and graphic design. She enjoys seeing her ideas come to life!

• Irfan Ibrahim is an Owner/Physical Therapist at Rehabon Physical Therapy, Downers Grove IL 60515. He enjoys sunshine and rainbows with his three children. Loves hiking, biking and golfing but he has accepted to live with his mediocre skills. Questions??!! Email him: Irfan@rehabon.com  follow him on Facebook

Happy Memorial Day!

As we approach Memorial Day weekend, let's celebrate while also nurturing our well-being. Amidst the festivities, remember to prioritize your health by incorporating physical activity into your plans. Whether it's a leisurely walk in the park, a refreshing swim, or trying out a new sport, find ways to stay active and energized. Let's make this holiday memorable not just for the fun we have, but also for the care we show ourselves, ensuring a vibrant and fulfilling celebration.

-Happy Outdoor Season!

Discomfort and soreness are a part of life. What is not normal is living with pain. If you are still experiencing that pain, it's time to talk to your physical therapist or primary care physician.

Try to stay away from narcotics, injections and knife happy surgeons as a primary option for your treatment. There are no magic bullets, but majority of pain symptoms can be resolved with conservative measures like exercises, manual therapy and pain management.

• Aimee Cervantes, Rehab Tech at Rehabon Physical Therapy. Aimee is a PTA graduate and has experience at different settings of Physical Therapy. She plans to take her licensure exam after her wedding! Aimee's hobbies are crafting and graphic design. She enjoys seeing her ideas come to life!

• Irfan Ibrahim is an Owner/Physical Therapist at Rehabon Physical Therapy, Downers Grove IL 60515. He enjoys sunshine and rainbows with his three children. Loves hiking, biking and golfing but he has accepted to live with his mediocre skills. Questions??!! Email him: Irfan@rehabon.com  follow him on Facebook