Winter Exercise Tips
Depending on where you live, winter can bring chilling temperatures, snow, ice, wind or even just days and days of muddy, sloshy wetness. Sitting by a warm fireplace sipping hot cocoa is much more enticing than getting out there and freezing your good intentions off.
Bears do it. Dogs do it. Why not follow the example of man’s best friend and find a cozy spot in the corner to lie down and snuggle up with your winter coat. So maybe it IS made of blubber instead of fur, it’s merely generations of genetic programming fulfilling it’s ultimate purpose, right?
Well, of course, there is something to be said for avoiding the springtime ritual of trying to get back on the wagon. Wouldn’t it be nice for a change to have a head start on swimsuit season? And the cold weather itself is enough to cause a slow, sluggish feeling as we move throughout our days. Why add to the loss of strength and stamina through dogged inactivity?
For those who prefer to be outdoors during their workout, winter weather does not have to mean changing your routine or abandoning it completely. The key to successful wintertime workouts is a little preparation and knowing what to expect. Keep these few suggestions in mind when planning your winter workout:
Dress for the occasion: the critical point here is layering. Start with a technical fabric next to your skin that will wick away wetness. You may also want to moderate your degree of exertion to avoid excessive sweating. This can help prevent chilling your body in very low temperatures. And don’t forget to be sure all the little piggies make it back home from the market. Wear gloves and quality socks as well as proper head gear to keep your ears from getting the special Popsicle feeling. Include a fleece or wool middle layer and a wind-blocking, waterproof outer layer.
All things considered: in addition to whatever the smiley-faced thermometer on your back porch tells you, take into account such factors as wind chill, wind speed and direction, sun position and precipitation. All of these things can cause the temperature to feel very different from what you might expect based on the “real” temperature alone. Waiting until the sun is at it’s highest point may be your best bet at running during the warmest part of the day.
Playing footsie: Be sure the soles of your running shoes are not worn thin to avoid wetness and loss of traction. You may want to look into purchasing a pair of clip-on snow cleats to keep you from slipping. In severe cold or wet weather, your usual pair of running shoes are just not going to keep you warm enough. Consider a shoe a half-size larger to allow for an extra pair of socks.
Drink up: It’s a common mistake in winter to forget to hydrate. You may not feel as thirsty during the colder part of the year, but it is just as important to keep a bottle of water handy during your winter workout to replenish those fluids your body needs to function properly.
Easy does it: we can all hear the chant of our middle school gym teacher ringing in our ears reminding us of the virtues of warming up and cooling down for every workout. This is true regardless of the time of year. However, give a few extra minutes to your wintertime warmup and don’t be in too big a hurry to peel off those layers of clothing when you return to the indoors. Give your body time to adjust and avoid post-workout hypothermia that can occur from a rapid drop in body temperature.
If you normally do your workout in the great outdoors, yet find yourself sitting on the front stoop pausing to reconsider going inside and cleaning the toilets, you might do better to switch it up and find a suitable indoor activity for a few months. In addition to a short-term gym membership with the obvious benefits of cardio and strength training equipment and group workouts, there are many other options to try. Go to your local mall and join a group of mall walkers for some social, indoor activity.
With a good exercise DVD, a set of dumbbells, an exercise ball and a jumprope, you’ve got your own home gym with a minimal investment. Spend 20 minutes at a time climbing up and down a set of stairs for a good, effective workout. Or why not just take the plunge and give in to the winter wetness by heading to the local pool for some swimming, water aerobics, or even just walking or running laps in the water.
So with just a little thoughtful preparation and creativity, the winter weather doesn’t have to derail your efforts for a healthy lifestyle. Enjoy the clean fresh air of those crisp winter days, or try something new this year, but just remember the import thing is to keep moving.