Plan Ahead

I like to plan ahead. I was one of those kids who did their homework on Friday afternoon so my weekend was free and clear. Worked for me, I got to watch Walt Disney on Sunday night since my homework was done. Where I am going with all of this is-winter is coming. Yes, it is still August as I write but I see leaves beginning to turn. Those in the know say it will be an early winter, sheesh, and it was a late start to summer. I hope everyone is enjoying each and every waking moment of summer, it has been glorious. I also hope you are enjoying the bounties of summer-fresh fruit, REAL tomatoes, it is really hard to eat a winter tomato after enjoying a farm fresh one. But I digress.

Are you a hunter? Did you know the recommendation is to start getting into shape at least 6 weeks prior to going out hunting? Rifle season for elk and deer opens October 22, 2011. http://fwp.mt.gov/hunting/seasons/ The State employee wellness program offers Hunter’s Challenge, there’s lots of good information, even if you are not a State employee. http://benefits.mt.gov/hunterfitness.mcpx

Montana is ranked #1 in having the most hunters per capita in the nation. There’s more to preparing for a hunting trip than your tags, ammo, warm clothes and tents. Think about your health and getting into shape for this upcoming hunting season.

Every year you hear of some poor soul who was out hunting and dropped dead, it’s called Buck Fever. Here is what happens:
“Buck fever is the adrenaline pumping excitement a hunter may experience when they spot a buck in the woods. The study showed that the heart rate of some hunters would almost double simply upon seeing a buck, even though the hunters were standing still. The study also noted that the common practice of dragging a dead deer, often for considerable distances, proved to be exceptionally stressful on the heart”. By David K. Ashpole, MD, FACC, Wisconsin Heart & Vascular Clinics, S.C.

· Know the warning signs of heart attack and stroke
· Call 9-1-1

Heart Attack Warning Signs
· Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes. It can feel like uncomfortable pressure, squeezing, fullness or pain.
· Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw or stomach.
· Shortness of breath. May occur with or without chest discomfort.
· Other signs: These may include breaking out in a cold sweat, nausea or lightheadedness.
· If you are having symptoms and are out of cell phone service range chew an adult sized aspirin (for heart attack only) and see a medical provider ASAP

Stroke Warning Signs
· Sudden numbness or weakness of the face, arm or leg, especially on one side of the body.· Sudden confusion, trouble speaking or understanding.
· Sudden trouble seeing in one or both eyes.
· Sudden trouble walking, dizziness, loss of balance or coordination.
· Sudden, severe headache with no known cause.

Some tips for healthy hunting (from William Beaumont Hospital, Royal Oak, MI)
· Don’t drink alcohol or smoke the day before or during hunting.
· Don’t eat a heavy meal before hunting.
· Spend time prior to hunting raising fitness level by walking or aerobic exercise.
· People with heart disease should not drag a deer or elk.
· Those with high blood pressure, high cholesterol or other risk factors should consult a doctor before hunting.
· Seek medical help if heart attack warning signs come on while hunting (dizziness, chest pain, heart palpitations).

Regular exercise benefits your heart, back and overall health, both physical and emotional.
· Maintain a healthy diet and weight. Talk to your lifestyle coach for guidance if you are planning on hunting.
· Warm up before exercising or other physical activities.
· Quit smoking, it impairs your blood flow resulting in oxygen and nutrient deprivation to spinal tissues. Montana Quit Line 1-800 QUIT NOW

Plan ahead. I am referring to physical activity in winter and inclement weather. Why? In a follow up survey with prevention program graduates, winter weather was noted as a barrier to physical activity. I imagine people in Phoenix would list summer heat as a barrier to physical activity as well, I see their point, which is worse, heat exhaustion or falling on ice and breaking a bone? Not sure. I suppose heat exhaustion could at least put your mind in a form of delirium which might be rather pleasant for some while a broken bone is just plain painful.

Hunter or not, hunting is over in November and then we still have 7 months of winter in Montana.

Think about your plans on achieving your 150+ minutes of physical activity this winter. Your lifestyle coach is a wonderful resource for ideas.
· Organize a group to meet regularly for exercise and moral support.
· Smaller communities may not have health clubs or recreation or community centers but I am willing to bet there is a house of worship with a nice community room or a local school with a gymnasium, a library with a meeting space. I am also willing to bet that those facilities may be open to allowing a group to meet for activity, especially if you open it up to members of the community. Tap into local resources. And what a great opportunity to make new friends also interested in a healthy lifestyle.
· There is usually someone in your community who is happy to offer their expertise in teaching yoga, Zumba, Pilates, aerobics or lead a walking group for all levels of walkers.
· Have room in your house for a piece of exercise equipment THAT YOU WILL USE? Check the local thrift shop, Thrifty Nickel, yard sales or bulletin boards at the market for used exercise equipment. Swap out with friends, maybe you are bored with your treadmill and your friend is tired of the elliptical trainer, you can trade back again later on.

In the meantime, enjoy these summer evenings.

“Summer is a promissory note signed in June, its long days spent and gone before you know it, and due to be repaid next January.” Hal Borland, American Author