Winterizing your workout

Staying fit and healthy can become more challenging during the colder months, especially if you prefer exercising outdoors. But with the right combination of positivity and practicality, regular exercise and winter can be winning partners! Below are tips to keep you motivated and moving through any season.

Stay positive and practical

It starts with a mindset. Keep in mind that something is always better than nothing. Even if you may not be accumulating the same amount of exercise time per week as in warmer weather, staying engaged with any amount of exercise is always productive and worthwhile.

Keep exercise simple at home

Overthinking exercise tends to be common not only in the winter months, but all year round. Think of basic exercises such as jumping jacks, squats, and push-ups. Exercises such as these can be done at home without any equipment. Remember, any exercise can be modified to meet your fitness level.

Bundle up and continue outdoors

Fresh air and sunshine are important not just for your physical health, but also for emotional well-being.

No doubt there will be days where you won’t be going out due to the wind chill and ice. In reality, however, not all winter days are unbearable. Dress in layers, grab a hat, gloves, sunglasses—maybe a scarf—and be sure to keep yourself visible. Stay committed to what you enjoy doing as best as you can.

Dress in layers

Layers made of moisture-wicking synthetic material are ideal because they keep you warm and dry. And you can remove layers as you warm up during your exercise session and then put them back on as you cool down.

A good rule of thumb is to dress as though it is 20 degrees warmer outside. You want to feel slightly cool when you first head out because exercising will warm you up quickly.

Because your extremities lose heat most quickly, use the same strategies listed above for your hands, feet and ears.

Socks designed for cold-weather exercise are a great option as they provide warmth without making your feet sweat. Ear warmers work for in-between temperatures, but a hat will keep you much warmer as temps dip to zero and below. Likewise, gloves with fingers keep your hands warm, and mittens keep them even warmer. Try layering mittens over gloves on really cold days.

Protect your lungs

A common complaint from those new to exercising outdoors is that the cold air hurts their lungs. This can be alleviated by covering your mouth, so the air is warmer when you inhale. A balaclava (cloth headgear designed to expose only part of the face) is meant for just this purpose, but you can also wrap a scarf around your neck and the lower half of your face. Focus on inhaling through your nose rather than your mouth because the air is warmed up before entering your lungs.

Be visible and stay safe

Since late fall and early winter days are much shorter, there may be a chance that you can only get outside in the dark. If that's the case, visibility is crucial for safety.

Consider using a reflective vest so cars can see you, and also a headlamp so you can not only be seen, but can also see the road in front of you. A flashlight also works if you don’t mind having something to carry. Flashers can be worn on the arms and legs and are visible for a much greater distance than reflective gear. Always play it safe. If weather is icy, exercising in the dark can increase the risk for injury. Choose well-lit areas and stick to sidewalks whenever possible.

Meet up with a buddy

Rolling out of bed on cold, dark winter mornings is certainly not easy. Having a friend to meet up with can make a big difference and also hold you accountable no matter the season. Exercising in pairs or groups also increases safety.

Discover something new

This could be a great time of year to try something different and fresh with exercise in an indoor setting. Perhaps it’s checking out a local fitness center for the first time, trying a new group exercise class, or starting to swim laps at an indoor pool. There’s plenty of variety to choose from, and there is no right or wrong exercise.

Remember nutrition and hydration

Good nutrition and proper hydration are important components of exercise year-round. Pay attention to your plate and keep the water bottle handy.

You can’t run away from a bad diet. Exercise and diet work together to help keep you healthy. Focus on the five main food groups—fruits, vegetables, protein, grains, and dairy. Each contributes vital nutrients to your diet and enhance athletic performance.

Even though you may associate hydration with the sweltering days of summer, it’s just as important to avoid dehydration in winter. Your body needs water to function properly in every season. Don’t count on thirst or perspiration as cues. Remember to drink plenty of water and other non-caffeinated, low-sugar, non-alcoholic beverages—especially before, during, and after physical activity. Fruits and vegetables also help you stay hydrated.

Remember why exercise is important

Exercise can sometimes become just a checkbox on our weekly to do lists; especially during the winter when we may feel less likely to do it. But remember, exercise is a choice. Set realistic expectations and keep the benefits top of mind. Sports medicine experts affirm that exercise can:

• Improve or maintain overall physical and mental health
• Enhance your mood
• Increase your energy level
• Improve your sleep
• Help you maintain your weight

Exercise is what you make it, no matter the season or what type of exercise you choose. And there's no better time to start (or re-start) than now.