Baby It’s Cold Outside…

We will see 150 competitive events in the upcoming Winter Games in February but that doesn’t cover all of the activities that are available in the winter months! Winter weather has arrived in Canada and across the country temperatures can range from +9°C to -45°C. For most of the country this means it is cold outside – freezing cold – and you have two choices stay inside or go outside and play! If you are prepared for the weather, Canada can be a winter wonderland with never-ending possibilities of things to do.

Thinking it’s too cold outside? There are so many things that can keep you toasty while enjoying the outdoors. Developments over the years have led to thermal fabrics using body moisture to generate heat to boots and gloves with heating mechanisms to keep your digits nice and warm. Try not to get too overwhelmed by all the options and don’t forget there are review guides that can help you.

You may have been skating, skiing, snowshoeing, sledding, running, snowboarding, or dog-sledding but there are other possibilities. Why not try heli-skiing, snow kiting, and ice climbing. As we ring in the New Year and recover from the holiday season why not give these new winter activity a go in 2010? Information about all of these activities and many more can be found within the SIRC library.

Keep reading because there will be much more featured on winter fun in the upcoming months!

Exercising in a heat wave…

According to the news we are experiencing a heat wave in Ottawa. This means that we have three or more consecutive days of temperatures over 32ºC. However, the humidex is pushing it up to 44ºC and that is H-O-T!

How does this effect physical activity? It’s the summer, and for most their days and evening are made up of outdoor activities. Rising temperatures call for smart planning when preparing for exercise outdoors.

Stay hydrated! Heat and humidity will increase the amount of fluid loss from the body.
Morning exercise. This is the coolest time of day.
Acclimatize; start out slowly to let your body adjust to the heat.
Rest when you need to.
Think safety first. Heat stroke and other forms of heat illnesses are preventable.

There are many resources in the SIRC Collection about exercising in the heat. A few examples are:

• Dreher, Beth. Heat Advisory. Runner’s World. 45 (8)Aug 2010: 27
• Karp J. Exercising in the Heat. IDEA Fitness Journal. June 2010;7(6):26-29.
• McDermott B, Casa D, Yeargin S, Ganio M, Armstrong L, Maresh C. Recovery and Return Activity Following Exertional Heat Stroke: Considerations for the Sports Medicine Staff. Journal of Sport Rehabilitation. August 2007;16(3):163-181.

Also, check out some of our online weather resources for additional information.

Get Out & Enjoy Winter!

Check out the latest SIRC Newsletter on getting out & enjoying winter!

Welcome to 2011! Winter is one of the best seasons to enjoy all the wonders Canada has to offer. Whether you like skiing or snowshoeing, skating or tobogganing, getting outside and being active will make you feel better both physically and mentally. If you need a little motivation to break away from the comfy warm couch, grab a friend and set some goals. Remember that a little prep work before you earn your rosy cheeks will ensure your muscles are ready, you’re dressed properly and your equipment gives you maximum enjoyment. Have fun outside and think about how great you’ll feel after that workout!

http://www.sirc.ca/newsletters/january11/index.html

Share the path

If you are lucky enough to have access to multi-use recreational pathways and trails, consider it a wonderful privilege.  Many pathways go through parks and along rivers providing excellent scenery and a great place to be active and enjoy the outdoors.  These places provide not only a place to exercise, they provide a space away from city traffic so that people can enjoy the little snippets of natural scenery.  What may mar the enjoyment of these pathways is a lack of "trail etiquette" that can lead to frustration and sometimes conflict.

Whether you are new to outdoor exercise or a seasoned trail user, there are some tips you can keep in mind to ensure that everyone can have a pleasurable time outdoors:

• Stay to the right, pass on the left - Think of it as if you are a car on the road, yield to the oncoming traffic and wait until the path is clear before you pass.
• Call out "passing" or "on your left" as you approach - This lets the person you are about to pass know that you are behind them so they aren't startled or move into your path.  That being said, watch to make sure that they have heard you (maybe they're wearing headphones), so slow down to ensure that you pass them safely.
• Be aware of those passing you - If you hear someone call out or ring their bell, stay to the right and maybe even acknowledge you heard them with a wave.
• If you need to stop - Maybe you're winded or you just saw someone you know, be courteous and step off the path to make sure you avoid collisions.  For people who exercise in groups, two abreast is ideal, any more than that crowds the trail and makes collisions more likely to happen.  
• Watch for little kids and people walking their pets - Both can be unpredictable so be aware of your surroundings.
• Pay attention to what's around you - Not everyone is going to follow the same rules of etiquette as you do, so be observant and prepared to avoid potential collisions.

While most of us think of trails as being exclusively used for runners and cyclists, other sports like horseback riding, snowshoeing and cross country skiing for example, could also benefit from some trail etiquette so that all of us can exercise safely and have fun too.

References from the SIRC Collection: 

1. Bonner L, Habak A. Trail etiquette: 23 tips for winning friends, influencing people and avoiding conflict on the trails. Equus. July 2003;(309):54-58;60.
2. Devaughn M. Trail etiquette. Backpacker. April 1997;25(3):40.
3. Edwards S, McKenzie M. Snowshoeing [e-book]. Champaign, Ill.; United States: Human Kinetics Publishers; 1995.
4. Henderson J. Trail mix. Runner's World. December 1990;25(12):14.
5. Hendricks W, Ramthun R, Chavez D. The effects of persuasive message source and content on mountain bicyclists' adherence to trail etiquette guidelines. Journal Of Park & Recreation Administration. Fall 2001;19(3):38-61.
6. KENNEDY J. Rules of the Trail. Bicycle Paper. June 2009;38(4):1-3.