Warm Up Your Winter with Exercise
Don't let the colder weather, shorter days and many holiday activities keep you from reaping the many benefits of exercise – you need it now more than ever!
The list of benefits from exercise is long (see The Many Benefits of Exercise) – and growing. A recent study of fitness benefits in more than 4,000 healthy adults found that being just the littlest bit fitter can cut your risk of death in half.
The cold winter weather may seem like a good excuse, but this is not the time of year to take a break from regular exercise. Not only does it help to with weight management during this time of buffets, parties, Christmas dinner and seemingly endless tempting treats, but it also is a great way to manage stress and increase your energy during this hectic, stressful time.
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There are certain changes you should make to your exercise routine to keep you healthy with the change in weather, and others you can make to keep things interesting when options may be more limited.
Warm Up
When it's cold, your muscles can get more tight, so you may find you need to spend a little more time warming up.
• Instead of doing static stretches, try dynamic activities to get your body ready for the coming workout. If you're walking or running, start with a brisk walk and stay at that pace until you start to feel warmer. Gradually increase your pace and give your body extra time to get the blood flowing.
• If you're exercising outside, warm up before you head out into the cold. Try walking or jogging inside the house, go up and down the stairs or even take a quick warm shower. But avoid breaking a real sweat before you go out.
Outdoor Precautions
If you like to exercise outdoors, keep these tips in mind to keep you safe, healthy and warm.
• Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. Start with a thin layer of synthetic material (such as polypropylene, which draws sweat away from your body) next to your skin, instead of cotton. Then add a layer of fleece or wool for insulation, and top this with a waterproof, breathable outer layer.
• Keep your hands, feet and ears warm; even if you core body temperature warms up, these areas are still vulnerable to frostbite. Layering works for gloves as well; layer light gloves under mittens which you can remove as you warm up.
• Just as in warm weather, be sure to wear sunscreen and drink plenty of fluids. You can still get dehydrated and sunburned exercising outdoors in the winter, but it is often harder to notice the symptoms when it is cold.
• Pay attention to weather conditions such as severe wind chill, ice or low visibility and either take extra precautions or opt for an indoor activity instead.
Mix It Up
It's always a good idea to mix up an exercise program to keep you motivated and to work different muscles. And during the winter months, it is also a good idea to have a variety of options in case the weather changes plans for your usual walk, run or bike ride.
• You can alternate indoor and outdoor activities, or do half and half each session. Start your workout inside with a nice long warm up, then head out for a 3-5 minute walk or run; come back for another 5-10 minutes until you're warm again and then continue alternating. Or, start outside and finish up inside so you aren't sweating outside when it is cold.
• If you tend to use the same machines every time at the gym, try varying your routine. For example, if you always use the treadmill, spend only half your usual time on that, and then divide the rest of your time between the bike, elliptical, or other machines.
• Take advantage of your indoor exercise time to do some strength training. It's always a great idea for maintaining muscle tone, but it may not be as appealing to do when it is warm and beautiful outside, so use this time to get familiar with light weights, resistance machines, cables, toning bands, and other fun gear.
• Take a class! Most areas offer yoga, pilates, ballroom dancing – and a variety of other classes – in gyms, recreation centers, senior centers, YMCAs or private facilities. Many offer a free introductory class to try it out, and once you find one you like, you can often get a package or series of classes at a discount.
• With the new technology available, you can do create a complete, varied exercise routine right in your own home. The Wii game system has numerous fitness games and programs, from Wii Fit to virtual tennis and skiing; many cable stations offer Exercise on Demand channels, allowing you to take an exercise "class" whenever you want in your living room; and the internet has endless exercise programs that you can follow.
Finishing Up
• Follow up your exercise program with your usual cool down and stretching to prevent injury.
• Have extra layers for your post-exercise plans. Even though you are warm now, you may find yourself cold once your body temperature returns to normal and you are going about your usual activities.
• Reward yourself – but not with food. While the benefits of exercise are great rewards in themselves, it helps to have something to look forward to as you reach your exercise goals.
