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www.huronregional.org wellone CONNECTION 3 Winter Workouts Encouragement for Successful Nursing as the temperatures drop, don't let your exercise time do the same. IT'S EASY TO let cold weather chase you inside and away from your workout, but sticking to your routine doesn't just keep you on track with your fitness goals – it also improves your immune system, something all of us could use during cold and flu season. Here are some great ways to stay safe and healthy for your outdoor exercise. Dress for the Weather If you choose to exercise outdoors, layer up. Some tips for cold-weather workouts include: • Wear a moisture-wicking base layer, rather than cotton – it'll trap heat next to your body while keeping you comfortable. • Choose an outer layer that protects against rain and cold winds. • Wear a hat or headband around your ears as another protection against loss of heat and frostbite. elizabeth and chris opfer knew they wanted to give their son a healthy start through breastfeeding, but barrett had difficulty latching on during his first few days of feeding. "BREASTFEEDING IS THE most natural way to feed your baby, but it does not always come naturally," says international board- certified lactation consultant Teri Weidner-Eichstadt, who was both Opfer's nurse in the hospital and her instructor in prenatal classes at Huron Regional Medical Center. "During prenatal classes, Teri affirmed our choice and helped us make a plan to breastfeed Barrett," Opfer explains. "But then I was so frustrated because it just wasn't working. Teri was very patient with me and Barrett and helped us learn how to work with each other." After the Opfers went home, Elizabeth and Barrett returned for additional outpatient breastfeeding assistance during the first few weeks. HRMC has long supported delivering mothers' choices when it comes to breast milk or formula feeding and has offered certified lactation support since 2014. Weidner-Eichstadt, along with Rebecca Jones, CLC, and other HRMC nursing staff offer bedside assistance with feeding and positioning and can also answer questions about nutrition and newborn feeding. In addition to receiving support during their hospital stays, expectant moms can attend HRMC's prenatal classes, where they learn the benefits of breastfeeding, proper positioning, newborn feeding cues and how to tell if baby is receiving enough breast milk. ■ To register for prenatal classes, visit www.huronregional.org/online-services. To learn more about breastfeeding or schedule an informational presentation for your group, call (605) 353-6514. ■ Talk to your primary care doctor before beginning a new exercise program. Don't have a primary care doctor? Find one near you by visiting www.huronregional.org/find-a-doc. Then search family, general or internal medicine. Avoid Injury One of the best ways to stave off potential injury in cold temperatures is by extending your warm up, whether that means making your run longer or raising the intensity of your favorite warm-up exercise. Getting your muscles ready for exercise makes them less vulnerable to strains and tears. If you live with arthritis or other joint pain, don't exercise first thing in the morning. By working out on stiff, painful joints, you're not only decreasing the amount of activity you can do, you're raising your risk of injury. Try exercising later in the day.