Movement for Movement!
Keep Moving as It Gets Colder
Good morning, Aortic Hope community! This month we're focusing on cold and flu season, and we're starting with something that matters all year: staying active. Regular movement helps control blood pressure, keeps your muscles strong, and lifts your mood. Here's how to keep moving safely as the temperature drops.
Why Cold Weather Matters
When you step into the cold, your blood vessels narrow to hold in body heat. That raises your blood pressure and makes your heart work harder. Since steady blood pressure is one of the best ways to protect your aorta, a few extra precautions go a long way.
Warm Up Indoors and Dress in Layers
Warm up inside for 5 to 10 minutes before heading out, like marching in place or walking around the house.
Wear layers you can peel off as you warm up, plus a hat and gloves. A scarf loosely over your nose and mouth warms the air you breathe.
Keep drinking water. You may feel less thirsty in the cold, but your body still loses fluid.
Use the "talk test": you should be able to talk in full sentences while you move. If you can't, slow down.
Treat Winter Chores Like Heavy Lifting
Shoveling snow, hauling leaf bags, and carrying boxes of holiday decorations can be harder on your heart and aorta than they look. These chores combine cold air, heavy loads, and straining (holding your breath while you push or lift), which together send blood pressure up quickly.
Push snow instead of lifting it, and use a small shovel.
Fill leaf bags only halfway.
Take frequent breaks, and ask for help with heavy boxes and ladders.
If you've had recent surgery, check your lifting limits with your surgeon first.
For more yard work tips, see Samantha's post on raking leaves: https://www.aortichope.org/post/it-s-medical-monday-58
Watch Out for Ice
Falls are a bigger concern if you take a blood thinner (a medicine that keeps your blood from clotting as easily), because even a minor fall can cause serious bleeding. Wear shoes or boots with good grip, take short, slow steps, and use handrails. If you fall and hit your head while on a blood thinner, get checked right away, even if you feel fine.
Bring It Inside
On icy or bitter cold days, move your workout indoors. Walk laps at a mall or indoor track, ride a stationary bike, or follow a gentle video like chair exercises, tai chi, or Aortic Hope's own Qigong sessions on AHTV (https://www.aortichope.org/blog/tags/qigong). Lastly, check out Ani's post on low-impact exercise to get even more ideas (https://www.aortichope.org/post/it-s-medical-monday-75)
Know When to Stop
Stop and rest if you feel chest pain or pressure, unusual shortness of breath, dizziness, or a racing heartbeat, and call your doctor if it doesn't settle quickly. Call 911 for sudden, severe pain in your chest, back, or belly. And as always, check with your care team about which activities are right for you.
Cold weather doesn't have to put your progress on pause. With a little planning, you can keep moving all season long.
Think Aorta! Tomorrow on Topic Tuesday, Jared walks us through your fall vaccine game plan.
Jack
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