Colder weather can make sitting inside with a cup of hot cocoa more appealing than exercise — but you can stay active throughout winter months.
Doing so improves your overall fitness which can help boost your immune system as long as you don’t overdo it. You’ll also have an easier time maintaining a healthy weight and burn enough energy so that moderate amounts of those cozy sweets within a healthy diet won’t hurt you.
Move Indoors
Exercising indoors might be an obvious way to stay active during chilly months, but it isn’t always an easy shift. If you’re accustomed to long runs, hikes or biking in nature, the gym might lack luster. As a solution, make indoor activity enjoyable. Listen to your favorite podcast while running or walking on the treadmill. Take aerobics, yoga or spinning classes for fun and variety. For a semi-outdoor feel, hit the climbing gym.
Warm Up Well
When you take your workout into the cold, your joints and muscles can suffer. Chilly temps cause muscles to contract and lose more heat, causing tightness. Joints could tighten as well, limiting motion and making you vulnerable to pinched nerves. If you notice more soreness after your typical workout come winter, Amy McDowell, a physical therapist and Pilates instructor in Chicago, recommends starting workouts with light cardio, such as brisk walking. This raises your body temperature, helping blood and oxygen to flow normally through your body and guarding against pain and injury. Warm up for 10 minutes when the temperature drops to 35 to 45 degrees Fahrenheit. Add another five minutes for each additional 10 degree drop.
Explore Winter Sports
Skating, skiing, ice hockey, snowshoeing and sledding are fun ways to stay active throughout the winter. Bundle up in appropriate gear before hitting the slopes, trails or ice rink. Wear layers, starting with thermal clothing such as long underwear. This provides warmth without bulkiness and allows you to remove layers as your body warms up. Follow that with an insulating layer made of wool, which naturally wicks moisture away. The final layer should be made of a water resistant material, like nylon, which is typically more breathable than a waterproof fabric. In general, ice skating can burn up to 20 calories per minute and strengthens your core as a bonus. Play hockey for an hour and you may burn around 470 calories or more.
Have an Indoor Backup Ready
Cold weather can be unpredictable, but whether or not you’ll exercise shouldn’t be. Have an indoor backup plan ready for days when sleet, excessive chill or icy rain are in the forecast. Keep a workout DVD at the ready or store indoor workout gear such as a jump rope, free weights and a workout mat in a convenient place. If your home could use some cleaning, you can scrub, sweep and dust to upbeat music. An hour of housework burns around 200 calories on average.
What’s your favorite way to stay active when it’s cold outside?
By: August McLaughlin, Demand Media
Author Bio: August McLaughlin is a health and sexuality writer and certified nutritionist in Los Angeles. Her work is featured in numerous magazines including “Healthy Aging,” “CitySmart,” “DAME” and IAmThatGirl. She holds specializations in eating disorders, healthy weight management and sports nutrition and loves connecting with readers and writers via her blog, Facebook and Twitter.
Sources:
CNN.com: Do Your Muscles Hurt More When It’s Cold Outside?
CNN.com: Burn Major Calories Outside This Winter
Everyday Health: Winter Fitness – Why Staying Active Is a Must
Photo Credit:
Getty Images
