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<p align="center"><b><font face="Verdana" size="5" color="#0000FF">Eat
Well/Be Fit</font></b></p>
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<font face="Verdana"><b><span style="font-size: 14.0pt">Winter Sports Tips</span></b></font></p>
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<font face="Verdana">By Denise Bach, PT, MBA</font></p>
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<font face="Verdana" size="2">As the holiday season approaches, many of us
begin to think about snow (it�s not just for shoveling). The winter sports
season draws near, so here are some tips to help it be a safe and
enjoyable one.</font></p>
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<font face="Verdana" size="2">Keep up your cardiovascular workouts.
Stamina is important for sports such as skiing and skating. Cardiovascular
fitness helps your immune system stay strong, so you won�t be sick for
those important long weekends. There is also research that suggests that a
high level of fitness helps to minimize injuries and speed recovery from
them.</font></p>
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<font face="Verdana" size="2">Take some time to strengthen your legs.
Climbing stairs can help, as can the exercise called the wall slide. To do
this, stand with your back against a wall and your feet 18 to 24 inches
away from it. Slowly slide down the wall as far as you comfortably can,
then push back up again. Start with 10 repeats, and add more as you are
able. As your legs strengthen, try holding a partial squat position for 10
to 30 seconds. This is a very helpful exercise for downhill skiing.
Remember, the idea is to feel the muscles working, not to feel pain.</font></p>
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<font face="Verdana" size="2">It�s even more important in winter to take
time for a warm-up period than it is in summer. Spend the first 5 minutes
performing your chosen activity slowly before you pick up the pace. </font>
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<font face="Verdana" size="2">Take any equipment in for the appropriate
tune-up, which is especially important for skis and bindings. Make sure
you are dressed warmly, too. Thing about under-layers made from high-tech
fabrics that wick sweat away from your body, which will protect you from
getting chilled during rest periods. Remember that it�s important to drink
fluids to stay hydrated in the winter as well as in the summer.</font></p>
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<font face="Verdana" size="2">Once you return to the toasty indoors, do
some stretching to lengthen all those muscles you used all day. There are
several good books on the subject, such as <u>Stretching</u> by Bob
Anderson, now in its 20<sup>th</sup> edition. The most recent research
indicates that stretches should be held for 30 to 60 seconds and repeated
3 to 5 times for best results. Long muscles are strong muscles, and
flexibility enhances balance and may help protect from injury.</font></p>
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<font face="Verdana" size="2">Last but not least, be aware that these tips
apply to children as well as adults. If you haven�t exercised in a while
and want to start a winter sport, be sure to check with your doctor. I
hope these tips help you to have a happy, healthy winter sports season.</font></p>
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<font face="Verdana" size="2"><i>The Eat Well / Be Fit Committee is
composed of concerned professionals from the Needham Health Department,
Needham Public Schools - departments of School Nursing, Nutrition, and
Health and Physical Education, Park and Recreation, TRIAD, Beth Israel
Deaconess Hospital Needham, Massachusetts Department of Public Health,
Nutritionists, Physical Therapists, local residents and businesses. For
more information, contact the Needham Health Department at 781-455-7523.</i></font></p>
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