Exercise Away Those Winter Blues

Newport Neighbors, November 2019
By Dr. Daniel Hatch

Finding the balance between completing all of our life responsibilities and fitting in exercise can be difficult to begin with. As we head into the winter months, it can become even more difficult as the days are shorter and the weather less inviting. Below are a few great tips to help keep you on track throughout the cold and drury months:

● Find a training partner – Accountability can go a long way in establishing and keeping to a consistent exercise routine. Having a partner in crime can help keep you motivated and on track when the weather is telling you to go back to bed. When we make plans on a regular basis to meet up and workout, we are less likely to fall off.
● Get up and go – Even in the nicer months, getting your workout done early in the day is typically better. As most of us live busy lives, a lot of things from work to social obligations to family can pop up throughout our days that could deter us from completing our workout plans later in the day. Getting up and getting it done with will reduce the chance of missing a workout and plus you’ll feel great the rest of the day.
● Consider a class – Having a regularly scheduled class that you enjoy attending can also help keep you on a consistent exercise routine. From yoga, to HIIT classes, and everything in between. Having something on your schedule each week reduces the temptation to skip.
● Gear up – Having the right gear to workout in during the winter months will make the workouts more comfortable and enjoyable. The more comfortable you feel, the more likely you will be to want to workout. This includes good shoes, nutrition to keep you energized, and clothes that help protect you from the elements.
● Set a goal – Having a goal on the books for the early spring, no matter how big or small it may be, will help to keep you more consistent throughout those short and cold days. Knowing we are working towards something can keep us motivated and focused when mother nature is telling us otherwise.

Dr. Daniel Hatch is a physical therapist, Ironman, and owner of NPT HealthWorks, Rhode Island’s 1st value-based healthcare company which provides a variety of proactive and reactive health and wellness services/products.

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How to prepare for a hockey game

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Growing up, I always have found it difficult to properly prepare for hockey games and practices. Do I stretch? If so, when do I stretch? Is exercise before more harmful? Did I eat too much? Maybe that last one was just me. But trying to figure out the proper way to prepare and recover from a sport seemed daunting. As my strategies altered through trial and error, I personally found ways that worked for me. With the help from literature, I critiqued my preparation and identified the most helpful ways to prepare for a hockey game.

dr nate hockey

Stretching: Dynamic Warm Up

A dynamic warm up is a series of movements or activities that are low or moderate in intensity that get the blood moving. Increased circulation will only help you prepare. This means skating laps around the rink (i.e. forwards and backwards), stick handling with the puck, cross-overs, and shooting on net are great ways to begin. Static stretching has been linked to potentially decreasing muscle performance so holding stretches for 30 seconds may not be that beneficial after all (BUT very important afterwards!). When successfully completing a dynamic warm up, you have increased muscle pliability and enhanced blood circulation via your cardiovascular system without the cost of decreasing performance.

Diet: Eat light and stay hydrated

Diet has such an important factor into performing better during sporting events. It’s essential to stay hydrated by drinking plenty of water throughout the day and eating at least an hour before game time. As much as eating a large sandwich in the car on the way to the game seems like a time savvy decision, it can lead to increased inflammation, decreased muscle performance, and feeling like the meal could come up at any shift! We don’t need that to happen. Diet plays a far bigger role into how we feel than most of us like to admit and will ultimately affect our exercise.

– Dr. Nate

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Holiday Happiness or Holiday Blues?

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The holiday season is often a time of joy and happiness.  We spend time with those we love, attend events which promote the spirit of the season, and give thanks for the things in our lives which truly matter.  It can also be a time of increased sadness or anxiety.  We often miss those who are no longer with us more around this time of year and can get caught up in the “giving season”, even when we are burnt out.  

During this holiday season, I encourage you to be more aware of your thoughts and feelings and how you manage them.  I encourage you to engage in regular self-care and make decisions on what’s best for you and your mental health.  Attend events and spend time with those who make you happy!  Don’t be afraid to say no to events and/or people which bring you down or stress you out.  If you can’t totally avoid certain negative situations or people, then go into those events/situations with an exit plan and limit your time.  

Finding a balance in life can certainly be challenging, especially during the holiday season.  We are often pulled in many different directions which in turn can test us, both physically and mentally.   I encourage you to go for that walk, spend time with that person you’ve been meaning to call, take a break from work, etc.  You won’t regret it!  If your struggling with an issue, situation, or relationship I encourage you to seek out professional help.  Engaging in mental health treatment can also be a proactive endeavor vs a reactive one.  Just like you go to the gym to improve your physical health, you can engage in counseling services to improve your overall mental health at any point, not just when “things are bad.”  So, put yourself first this holiday season, as it will allow you to be more present for others.  It’s not being selfish, it’s self-care!  Find your balance.

One sure fire way to feel better and positive this holiday season is to give of yourself to others.  Volunteer, give to those less fortunate, or donate to a local charity.  I guarantee you won’t regret the time or money you spend on helping others!  I also guarantee engaging in such helping activities will have a positive impact on your mental well-being. 

Wishing you the best during this holiday season!

Dave 

mental health

“I started my professional career in the education field and transferred into social work in 2011.   I have always been drawn to “helping professions” which allow me to assist others.  My current full-time job is with the Department of Veteran Affairs where I help homeless Veteran’s on Cape Cod obtain and maintain housing.  My career path has led me to NPT HealthWorks where I hope to counsel individuals and/or couples who are looking to make a positive change in their mental health status.” 

 

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