Quick tips on keeping active in cold weather

When snow flies and brisk winds blow, the thought of working out in cold weather is often not the first thing on your mind.  However, just because winter has arrived, should not mean months of hibernation from being physically active. In fact, exercising in cooler weather has unique advantages over working out in warmer weather.  Don’t miss the opportunity to find ways to be active in fall and winter.  It’s still possible to stay fit and healthy during these long months.  Here are some quick tips on achieving this goal:

Ideas for working out indoors during cold weather

·      Take a friend, go to the local mall and walk.  If a mall is not close by, sometimes local churches or schools may have indoor gyms where you can walk.  Consider wearing a phone app or pedometer to count your steps, motivating you to walk.

·      While watching TV or listening, don’t just sit there.  Grab a pair of hand weights or use stretch bands to build and maintain muscles mass and strength.

·      If you find yourself snowed in, download an online exercise video on YouTube or put on an exercise DVD. 

·      Every opportunity you get, take a flight of stairs.  Stair climbing is one of the best moves for your lower body keeping it in shape.

·      Do active housework such as sweeping, mopping, vacuuming, or washing windows.

·      Join a gym or health club or sign up for yoga or dance classes. 

·      Have fun participating with indoor water aerobics

Ideas for working out outdoors during cold weather

·      Do cleanup of your yard by raking leaves, trimming or removing dormant flowers and plants, cleaning up brush or pruning trees when dormant.

·      When snow is on the ground, put on your snowshoes and go for a snowy walk.  Better yet, a great way to burn off calories while toning muscles is cross-country skiing.

·      Bundle up and take the dog for a walk.

·      Shovel snow but be careful – anyone with heart problems or other health concerns should always ask their doctor if shoveling snow is okay.  Overdoing it can put dangerous strain on your body.

Advantages of working out in the winter

·      There is no heat or humidity to deal with.  Winter’s chill can even make you feel wide awake and invigorated.

·      You may find you can work out longer in cold weather which means you will burn more calories.

·      Take advantage of sunny, winter days. It’s a great way to take in the sunlight which not only improves your mood but also helps give you a boost of vitamin D.

·      Consistent exercise during winter months boosts your immune system during cold and flu season. Even just a few minutes a day can help prevent simple bacterial and viral infections attacking your immunity.

Dress for cold weather

If you plan to be active outdoors when temperatures drop, be sure to keep warm and dry by following the tips below:

·      Cover your head with a warm stocking hat or other covering.  Depending on the temperature and wind speed, you may want to also cover your face with a scarf.

·      Layer your clothing to keep you warm.  Wear waterproof outer layers to keep you dry. 

·      Choose clothing made of wool or polypropylene. These fabrics will prevent you from losing body heat even if the fabric gets wet.  Wearing clothing made of cotton is not advisable.

·      Choose wool socks and waterproof shoes.

·      Mittens are recommended over wearing gloves.  Hands and fingers in mittens are kept warmer as they can be rolled in a fist for warmth.

Know the signs of hypothermia

Working outdoors in winter can always carry a risk of developing hypothermia.  Hypothermia is a medical emergency that occurs when your body loses heat faster than it can produce heat, causing a dangerously low body temperature.  Normal body temperature is around 98.6 F (37 C).  Hypothermia is when your body temperature has fallen below 95 F (35 C).

It’s important to know the signs of hypothermia which include the following:

·      Shivering

·      Slurred speech or mumbling

·      Slow, shallow breathing

·      Weak pulse

·      Clumsiness or lack of coordination

·      Drowsiness or very low energy

·      Confusion or memory loss

·      Loss of consciousness

·      Bright red, cold skin (in infants)

Stay hydrated

One last bit of advice for winter workouts – stay hydrated.  Even though the weather is cold and you may not notice yourself sweating, it’s still essential to drink plenty of water.  Thirst is not always the best indicator of when to drink.  Rely instead on consuming water when working out about every 30-45 minutes and also take advantage of warm soups to keep well-hydrated.