November 8th, 2013

Health N

Staff Report

Health N
photo courtesy of

Louisville Orthopaedic Clinic shares insight on exercise

As a part of the Louisville Orthopaedic Clinic, the Sports Rehab Team physical therapists are knowledgeable and trained in the latest advancements and techniques available in sports rehabilitation.

On a weekly basis, the Health N’ Sports Update will give information on prevention, recovery, and include special offers, as well as general health tips that would be beneficial to all. If there is a specific topic you’d like to know or hear more about, email future suggestions to

1) Why is important for people to stay active in November and December even during the busy holiday season?

     As winter months approach it becomes easier to bundle up and sit on the couch rather than being active.  However, there are many reasons to stay active during the winter months, especially through the holidays.  Muscle atrophy can occur after just a short period of inactivity.  In addition to strength loss one will often experience a loss of stamina when practicing a more sedentary lifestyle.  This makes even simple activities such as running up the stairs a chore, and returning to outdoor activities in the spring will be much more difficult if there has been minimal activity throughout the winter.

     2) What are a few benefits to activity during the holidays?

During winter months there is decreased sunlight, which has been proven to affect some people's mood in varying degrees.  Exercise induces the release of serotonin which can help decrease the onset of depression.  Another obvious reason to stay active during the holidays is the increased consumption of all types of foods- sugar in particular.  The main reason people gain weight during the winter is the unfortunate combination of increased sugar intake and decreased calorie burning. 

    3) When the weather is not good, what are a few activities or exercises that people can do while they are in a gym or at home?

    It is sometimes necessary to get creative during the long winter months in order to stay active.  Walking around the mall, home workout videos, or even a self-designed home workout can be effective.  Just 10 minutes of heart rate increasing activity can be beneficial to your health and it is certainly better than nothing.  More expensive options would be joining a gym, yoga, or any other studio-type memberships.  Look out for Groupon’s- there are some great deals on exercise classes out there! 

4) Why is important to not wait until January to start a workout plan?

Many people set their resolutions and begin working out in January.  It is easy to tell yourself during the holidays that you will just start after the New Year.  However, the longer you are inactive, the harder it is to regain your strength and stamina.  You could be spending the entire month of January trying to "get back in shape".

5) What are common injuries from people who might not be active in the winter? 

Those who are inactive throughout the winter risk overuse injuries such as tendinitis, stress fractures, or muscle strains/tears.  Plus gyms are full of new exercisers in January and the crowds alone are enough to keep even the most dedicated gym rat at home.

 6) What are your suggestions for new activities that could be popular?

Please see list below.

7) What are a few fun family activities that might be a new holiday tradition?

Please see list below.


-Erin E. Fidler, MPT-

Here’s a list of local options available to help get you moving!

The Mayor’s Healthy Hometown Initiative has provided all kinds of resources and ways for you to get involved and live a more active lifestyle. In addition to options available through Louisville Metro, we’ve compiled a list from around the web for even more local options to get you moving.

Join a team – For Adults: Leisure Coed Leagues (kickball) (all coed adult sports)

Running (US virtual race & goal program)  Nov. 10th Louisville Sports Commission/Humana Vitality Half Marathon Nov. 10th World Run Day KY race calendar Running events + other ideas for staying active 

Family Friendly Options

Free Yoga sessions (multiple dates available), Science Center Playdates, etc.      

Explore a different Metro Park each season with your family. Upcoming X-Plore event: Nov. 16th                                              

Jan. 18th, 2014 take a tour of the “Winter Woodlands” at Tom Sawyer State Park

Cycling  Nov. 9th & 10th Youth & Adult MudFund Derby City Cup Cycling Races  June 2014 KY Tour de Cure benefitting the American Diabetes Assoc.             

Plan ahead, set goals, and get motivated to train for this summer 2014 event.


Nov. 16th Lights Under Louisville 5K Walk/Run at the Mega Cavern

Proceeds benefit the JCTC Foundation Inc.            

Nov. 16th Shepherd’s Shelter’s 2nd Annual 5K run/walk

Proceeds go to prevent & end homelessness in Bullitt County

Photo courtesy of

Louisville Orthopaedic Cilnic and Sports Rehab Center                                                          

4130 Dutchman’s Ln, Ste. 300 

Louisville, KY 40207                            

Ph. 502-897-1794   


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