In many parts of the United States, the winter months bring frigid air and slippery roads. Even if you do not live in an area that gets snowy weather, finding the time to exercise and stay fit during the busy winter months can be a challenge. Commit to working out this winter by planning ahead and not allowing the weather or the season to stop your exercise plans.
Wear Proper Clothing
Exercising outdoors in the winter often means working out in cold temperatures. Follow the recommendations on MayoClinic.com's website and wear several layers of clothing. When you exercise, you exert enough energy to make your body feel like the air temperature is about 30 degrees higher than it is. If the thermometer reads 30 degrees Fahrenheit, your body will feel as though it is 60 degrees after a good workout. Wear a thin, synthetic first layer, such as a long-sleeved shirt made of Polypropylene, followed by a fleece layer and then a water-resistant jacket. As you exercise and begin to feel warm, take off one layer at a time. Protect your hands and face, as well, in extreme cold.
Warm-Up
In the winter, take a few minutes before your exercise session to warm up your muscles. According to Lyn Bode, a certified fitness trainer, the cold weather causes your muscles to tighten. Tight muscles tend to be more injury prone than loose muscles. Before heading out for a run or brisk walk, warm up your muscles by walking slowly for a few minutes. The slow pace gives your muscles a chance to get warm and loosen up. Gradually increase your pace until you are exercising at the desired level.
Adequate Nutrition
According to the American College of Sports Medicine, drinking an adequate amount of fluid and fueling your body is as important in the winter as it is during the summer. In the winter, the cold weather "blunts the thirst mechanism," and you may not notice that you are thirsty. Carry a small amount of food and water with you when you exercise outdoors, so you will have some nourishment if you need it. Exercising in the cold increases your appetite as your body temperature drops. Eating and digesting food warms your body.
Be Flexible
In some parts of the country, outdoor running, walking and biking is made difficult by hazardous winter road conditions. Exercise in a gym, walk inside on a track or in the mall, or check out an exercise DVD from your library, recommends American Association of Diabetes Educator and dietitian Amy Campbell. Try a new exercise like cross-country skiing or ice skating. Use the winter months to develop a more consistent strength training routine.
References
- MayoClinic.com: Exericse and Cold Weather: Stay Motivated, Fit and Safe
- American Fitness Professionals & Associates: Winter Exercise Tips to Help You Stay Fit
- American College of Sports Medicine: ACSM Fit Society Page
- American Association of Diabetes Educators: Diabetes Education Voices: Ways to Stay Active During the Winter
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