Being active in cold weather

With winter coming, you may find yourself thinking it is time to hibernate on the couch until spring. Focus on how physical activity has benefited you and how it will continue to do so if you stay motivated throughout the winter months. Exercise can be a cure for the winter time blues. It improves your mood, increases your energy level and helps you sleep. If you continue exercising and working towards your goals you will also be in better shape when the weather improves in the spring.

There are several options you have to continue your physical activity regime in the winter months. You can exercise indoors or if you dress accordingly and follow a few safety tips you can continue exercising outside. Don't let cold weather be an excuse for missing out on an evening stroll!

Some ideas for exercising inside during the winter include:

• Walking at the mall. The hardest part about mall or indoor-track walking is getting there. Once you get started, you may be amazed at how quickly you finish your workout.
  


• Join a health club. Choose one that's convenient and geared toward your fitness level. Ask the staff to show you how to use the equipment.
  


• Make a splash at an indoor pool. Working out in water is easy on your joints. Try lap swimming or a water aerobics class.
  


• Invest in home exercise equipment. Choose something that's practical, enjoyable and easy to use. To stretch your exercise dollars, consider buying used equipment.

The American College of Sports medicine suggests these things when considering exercising outside in the cold:

• Layer Clothing Several thin layers are warmer than one heavy layer. Layers are also easier to add or remove and thus, better regulate your core temperature. The goal is to keep the body warm, minimize sweating and avoid shivering.
  


• Cover your Head Your head should be covered while exercising in the cold, because heat loss from the head and neck may be as much as 50 percent of the total heat being lost by your body.
  


• Cover your Mouth To warm the air before you breathe it, use a scarf or mask. Do this especially if breathing cold air causes angina (chest pain) or you are prone to upper respiratory problems.
  


• Stay Dry Wet, damp clothing, whether from perspiration or precipitation, significantly increases body-heat loss.
  


• Keep your Feet Dry Use a fabric that will wick perspiration away from the skin. Polypropylene, wool or other fabrics that wick moisture away from the skin and retain insulating properties keep the body warm when wet.
  


• Stay Hydrated Dehydration affects your body's ability to regulate body heat and increases the risk of frostbite. Fluids, especially water, are as important in cold weather as in the heat. Avoid consuming alcohol or beverages containing caffeine, because these items are dehydrating.
  


• Avoid Alcohol Alcohol dilates blood vessels and increases heat loss so the odds of experiencing a hypothermic event increase. Alcohol can also impair judgment to the extent that you may not make the best or brightest decisions in a cold weather emergency. It's best to leave the alcohol behind when you head out into the cold.

It is also important to be smart when being active in the cold. If the weatherman is predicting a severe storm, it may not be the best time to go out for a walk. Wait until the snow piles up and then shovel your drive way. This way you work becomes your exercise and you kill two birds with one stone.

Information for this post was found on MayoClinic.com