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As the Director of University Health Services at the University of Northern Iowa, Kathy Green gets paid to help people stay well.
She sets a great example by running several times a
week and biking to and from her office. Yet even she
admits it is difficult in Iowa to keep up our routines
for healthy living and exercise in the winter.
“We all tend to gain weight in the winter months. The days are short on light so it is more difficult to be active before and after work,” said Green. “Almost all of our outdoor activities stop—gardening and other things.”
What’s a person to do when our bodies want to hibernate?
Green says it is even more important this time of year to be intentional about trying to maintain our level of activity.
“I’ll ride my bike to the office all winter unless it
is icy or unsafe,” said Green. Like many runners, she
converts her running routine into snowshoeing and
cross country skiing.
According to Snowshoe Magazine, snowshoeing
is the fastest growing winter sport in the country,
surpassing even snowboarding. Many snowboarders
and extreme skiers use snowshoes to reach their back
country destinations (www.snowshoemag.com).
“Snowshoeing is an excellent work out aerobically
and for your full body. It’s more like marching than
walking,” Green explained. Snowsports Industry
claims the sport burns more than 600 calories per
hour or 45 percent more than walking or running
at the same speed (www.snowshoemag.com). “It is
relatively easy to start without any special training.
It started out as a form of transportation so it is
convenient to do pretty much anywhere, on any kind
of snow—thick, thin, even ice.”
The many trails and parks around the Cedar Valley
provide space for getting out on snowshoes. Green
says if you can walk, you can snowshoe. She usually
snowshoes at Hartman Reserve.
“I can just walk out my door and be there. I find if
people have to get in a car to go to a place to exercise,
it reduces the chances that they’ll do it.” Green and
her husband try to walk or snowshoe for most of their
weekend errands in the winter.
“Being outside is important,” said Green. “It helps
with mood and overcoming Seasonal Affected Disorder
(SAD). We all are short on vitamin D, so we need
the sunshine in the winter.”
The equipment required for snowshoeing is minimal.
The shoes themselves slip over any snow or hiking
boots. They range in price, but Green advises you
can get a good pair—like the Red Hawk brand—on
sale for about the same price as a good pair of running
shoes.
“I recommend buying rather than renting. If you
don’t own the snowshoes, it becomes a fun event once
in a while rather than a part of your exercise routine.”
Because it can be a family exercise, there are snowshoes
available for kids that make bear paw tracks. “I
think my husband might go with me more often if he
could leave bear tracks!”
“Being outside is important,” said Green. “It helps with mood and
overcoming Seasonal Affected Disorder (SAD). We all are short on
vitamin D, so we need the sunshine in the winter.”
Dressing appropriately is important. Green recommends
layering, not only to hold in body heat, but to
be able to shed layers as you get warmer with exertion.
The bottom layer should be a fabric that wicks
away moisture—avoid cotton that absorbs. Running
tights or aerobic pants are good. The next layer
should be heavier—fleece is best. Your outside layer
can be nylon or something wind proof.
The most important areas to keep warm are the
extremities—face, fingers, feet. Green advises there
are new layered mittens on the market that are fleece
inside with a removable thin layer over them.
Green enjoys snowshoeing at night. “I use and see
many people that have head lamps. On a full-moon
night, you almost don’t even need these to see.”
She cautions beginning snowshoers to avoid
the trails that are cut by and for cross country skiers.
“It’s a pet peeve because snowshoeing doesn’t
require a trail, and the skiers work hard to break
them for their use.” She recommends snowshoers
go off path and explore.
Green tries to snowshoe at least an hour each outing.
“I don’t wear a watch when I run because I know my
trails and how long it takes me. When I snowshoe
or cross country ski, time goes so fast that I have to
keep track of how long I’m out. When you are on a
trail in the woods, even if the wind is blowing, you see
it in the tree tops, but you don’t feel it where you are
walking. It is so peaceful, quiet and you see owls and
hawks and winter fox. It’s very calming.”
The biggest obstacle to winter exercise is just getting
out the door. “I replace my running shoes by
the back door with my snowshoes or skis. I lay out
my clothes so I’m ready to go,” said Green.
“Sometimes our intellectual, responsible side needs
to talk to our lazy side and say, ‘No excuses.’ There are
times when I’m home and hear the wind howling or
look at the temperature and resist going. I have never
regretted it after I’ve been out. It really does help keep
that winter 10-pound weight gain under control.”
For more information on snowshoeing, visit www.snowshoemag.com.
The following businesses offer snowshoes in the Cedar Valley:
The Runner’s Flat—rent or purchase
Scheel’s—purchase
Europa Cycle-rent or purchase
Bike Tech—rent
Hartman Reserve—rent
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