Winter can put a chill for the most enthusiastic exerciser's plans. It's hard to get motivated to go jogging when you have to sidestep icy patches. And who wants to go to the gym when you have to scrape the ice off the windshield first?
But sticking to your exercise program throughout winter is beneficial for multiple reasons, experts say. Not only can physical activity lift your spirits during days of limited sunlight, also it can help make sure you're in good shape.
To exercise safely in more challenging conditions, you may need to make some adjustments to your routine, said Tony Breitbach, director of athletic training education at Saint Louis University.
When exercising outdoors, it's important to dress properly. Ideally, the layer closest to your skin should be made of a breathable material and not sweat-absorbing cotton. Then add a layer of fleece or cotton for warmth, finally, a windbreaker or waterproof outer layer.
Make sure you've adequately insulated your extremities. The face, fingers and toes are most likely to get frostbitten. Pain or tingling in your ears, fingers or toes is a sign that it's time to come in from the cold, Breitbach said. And also don't forget a hat.
Though you may feel less thirsty in cold weather, and continue to drink water while exercising. Avoid caffeine and alcohol-based beverages, which can contribute to dehydration. If you run in the dark, wear reflective clothing so that drivers could see you.
Warming up is extra important when it's cold outside. Before leaving home, do some stretching and other exercises to limber up. Once outside, start with some brisk walking before beginning to jog.
Ice skating and cross-country skiing burn lots of calories. And there's nothing like a snowball fight with your kids to get your heart pumping.
