Exercising During the Winter

Getting Out and Exercising During the Winter 

Although you may be very active and outdoorsy during the warmer months, the cold, dark winter may chill your motivation—pushing you indoors to a more sedentary existence. However, if you can push yourself to stay active during winter, you’ll be able to gain more energy, burn calories, improve your mood and better avoid illness. Getting out into the fresh air helps you see new sights while overcoming the dreaded cabin fever. Here are some ideas for winter workouts.

• Set some exercise goals. Take time to think about one or more personal goals that you’d like to achieve regarding fitness. Whether it’s to run a 5K by this summer, lose 10 pounds by a certain date or learn a new sport, choose a goal that can move you out of your comfort zone in a positive way. Consider setting a SMART goal comprised of specific, achievable action steps for fitness.
• Warm up before the cold. You’ll have an easier time getting going outside if you first take several minutes to warm up inside with low-level aerobic exercise such as jogging in place, crunches or pushups. Stretching first always helps, too.
• Don’t do too much right away. If, for example, your warm-weather activities including walking or running a certain number of miles, cut that distance in half when you’re starting out in the winter. This gives your airway a chance to acclimate to the temperature change. Also, it’s best to consult with your doctor before exercising in the cold if you have asthma or heart problems.
• Tap an exercise buddy. Some encouraging peer pressure can help you stay on track. Make a regular workout commitment to a friend or a personal trainer. This shared effort can engender an increased level of training that helps push you through the challenging winter months.
• A simple winter walk works. Just mindfully walking around the neighborhood or circling your workplace on foot at break time can be a very healthy, enjoyable winter activity. Additionally, going for a brisk walk with your dog will help you both stay more fit and happy.
• Suit up for the season. Insulate your body properly when exercising outside in the winter. It’s best to wear multiple layers so you can remove one as your workout intensity and warmth increase. Also, depending on your activity, wear sturdy shoes with good grips so you don’t slip.
• Remember to hydrate. Make sure to drink plenty of water even though your sweat losses during the winter aren’t as apparent as in summer.
• Have indoor workout alternatives. Some winter weather conditions (e.g., brutal temperatures and precipitation) make outdoor exercise unfeasible. So, have indoor exercise options. These can include home exercise equipment, workout DVDs, mall walking, indoor swimming and gym sports.
• Try something new. To break up boredom and get stimulated, consider trying a new form of exercise. Other than walking, outdoor options include downhill or cross country skiing, snowboarding, ice skating, snowshoeing (a great way to explore), and running or jogging.