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(HealthNewsDigest.com) – New York, NY — Avid runners should take note: The advent of cold weather doesn’t mean that you should alter your exercise regimen. In fact, maintaining a coordinated running schedule during the cold-weather months has numerous physical and mental benefits, according to Kevin Plancher, MD, head of Plancher Orthopaedics and Sports Medicine, PLLC (www.plancherortho.com)in New York City and Cos Cob, Connecticut an expert on exercise and health.
When exercised with common sense, Dr. Plancher says, running in low temperatures can help stimulate the mind while ensuring that the body remains a finely tuned machine. He enumerates a number of benefits to running in cold weather.
“Running in all seasons stimulates the secretion of endorphins, and in cold weather this can have added physical benefits,” Dr. Plancher explains. When a person runs, swims, cycles, or performs any other strenuous exercise, the pituitary gland releases endorphins, which are natural chemicals that induce a feeling of euphoria and that block the sensation of pain.
“Researchers discovered that the brain contains its own neuro-chemicals,” Dr. Plancher explains. It was also found that endorphins are released in times of stress; in the case of runners, endorphins are released during a strenuous workout. “They make the runner feel great, a condition known as ‘runner’s high.’”
Additionally, Dr. Plancher states, endorphins are found to be motivational: “They help the runner to feel energized throughout the entire day. No other sport, including swimming and cycling, elevates the levels of endorphins as high as does running.”
In fact, researchers from the Department of Health and Sport Science at the University of Richmond experimented to see if weightlifting also raised endorphin levels to equal those attained through running. Blood endorphin levels were no different after weightlifting than before.
“Endorphin production occurs during and after strenuous exercise,” Dr. Plancher explains, “during long, continuous workouts when the level of intensity is gauged between moderate and high, and breathing is difficult; when muscles exhaust their stored glycogen, and function only with oxygen.”
Dr. Plancher says there are a number of other benefits to cold-weather running, and some important aspects to keep in mind, including:
• Keeping weight under control, especially during and after the holidays
• Maintaining a steady workout regimen helps to avoid injury when you begin new activities you’re not accustomed to
• Dress warmly and in layers to keep muscles warm
• Remember to warm up with a light jog for approximately five minutes, then stretch before and after a longer run
• Remember to hydrate: Runners might not notice that they are sweating while running in cold weather. It’s easy to become dehydrated; Dr, Plancher recommends drinking water during and after running in low temperatures, and avoid caffeine.
Running in cold weather can also help to combat Seasonal Affective Disorder, or SAD. Dr. Plancher notes that SAD, a form of depression, usually occurs at the same time each year, with the onset in the fall and fewer daylight hours, and lasting into the spring. Light therapy can help, but Dr. Plancher suggests that taking a midday run will boost endorphins, improve your mood, and help kick any symptoms of SAD.
Dr. Plancher is also the Founder and Chairman of the Orthopedic Foundation for Active Lifestyles (www.ofals.org), a non-profit organization dedicated to advancements in research and education for orthopedics and sports medicine.
“By keeping these simple facts in mind,” Dr. Plancher states, “runners can keep fit, maintain a healthy mind and body, and enjoy all the benefits of strenuous exercise. Cold-weather running,” he adds, “when undertaken with care, is a win-win situation.”
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