Consider this your warning: swimsuit season is fast approaching. Don’t use the cold weather as an excuse to refrain from exercising. Here are some tips to rise to the challenge of staying active this winter, and hopefully create the motivation to start or continue a healthy lifestyle change.
The ever-changing outdoors
Benefits to being active outside:
- You’ll burn more calories. Need I say more? OK well here’s the reason: your body will work harder to regulate the core temperature (also known as increased metabolism), thus burning more calories compared to your usual indoor exercise routine.
- You’ll strengthen your heart. Your heart works harder to pump blood throughout your body during the cold weather. This is a benefit for those who already exercise routinely, making your heart stronger.
- You’ll drink more water. This is an added bonus during the cold, dry winter when we typically don’t consume that much water. Staying hydrated is one of the most important factors in minimizing the dangers of cold-weather workouts. The body continues to sweat, but that sweat evaporates more quickly into the chilly, dry air, making it seem as though the body is losing less water.
- You’ll feel happier and more energized. The body works harder in cold weather so more endorphins are produced and released, leaving behind a stronger sense of happiness and satisfaction following a workout.
Things to consider while exercising outside
- Safety first. Don’t exercise in extreme weather conditions. Always let someone know your route and expected return time, just in case something should go wrong. Wear reflective clothing, and keep an ID, phone and even pocket hand warmers handy.
- Protect your head, hands, ears and feet. When exercising in the cold, blood flow is concentrated more on the body’s core, leaving these areas more vulnerable to frostbite.
- Dress in layers. During exercise our body produces a considerable amount of heat. The evaporation of sweat during exercise pulls the heat from your body making you feel chilled. To prevent overheating and risk of hypothermia, dress in layers you can easily take off when feeling too warm but can put back on when feeling chilled. Recommended layers include
- Start with a thin layer of synthetic material, such as polypropylene, which helps draw sweat away from the body. Avoid cotton because it will not dry once it gets wet.
- Add fleece or wool for insulation.
- End with a waterproof, breathable outer layer.
The great indoors
Not an outdoorsy-in-the winter type person? That’s all right, but it’s no excuse not to be active. Here are some tips for staying active in cold weather while staying in the climate controlled indoors:
- Join a gym. Many local gyms offer deals in the beginning of the year. Try Argonne’s fitness center, your local YMCA or the park district. Some of these places have indoor tracks that are free of charge to residents, and non-residents can visit for a small fee. Don’t forget to check out the Blue Cross Blue Shield Wellness Program. This is a fitness program that gives you unlimited access to local fitness centers for $25 enrollment fee and $25 a month.
- Walk the mall. Get your walking shoes on and leave your credit card at home. Use the mall for the length it provides and walk around a few times. Bring a friend for good conversation and window shopping fun. Just avoid the pretzel shop.
- Take the stairs at work. Don’t stop at just taking the stairs as you come in or leave for the day, but create a 10-minute workout during lunch or a break. Even 10 minutes of activity can increase your metabolism and boost your energy enough to make you more productive for the rest of the day.
Resources
by Clare Shaughnessy (HEW), nurse practitioner
