Winterizing Your Workout:
Tips for Keeping Your Routine Out of Hibernation
 Shorter days and frigid weather make finding the motivation for fitness a difficult task.
“Many people trade their exercise routines for holiday feasting during the winter,” says Aileene Palm, an exercise physiologist at The Miriam Hospital. “Not only can it result in battling extra pounds in the spring, but you will be stiff, sore and more likely to get injured after months of inactivity.”
Palm offers these tips to keep your fitness level from slipping into hibernation.
Indoor Ideas
- Discover the joys of indoor classes. Experience a new activity, like pilates or kickboxing. You will keep your waist trim, meet new people and have fun in the process.
- Try video tapes and DVDs. You can still enjoy an indoor workout without traveling to a class. Pick up an excercise tape that you can follow in the comfort of your living room.
If You Venture Out, Stay Warm and Safe
- Wear layers. If you want to continue exercising outdoors, don't let the cold stop you. Make sure you wear layers so that the weather does not make you so uncomfortable that it keeps you from being active.
- You can shed layers of clothing as your body temperature warms up. Wear a windbreaker on windy days and don’t forget your hat and gloves. Wear water-wicking fabrics that don’t hold moisture against your body and avoid cotton.
- Avoid muscle sprains. A cold muscle is more susceptible to damage than a warm one. This makes longer warm-ups imperative when exercising in the cold. A winter warm-up should last at least 15 minutes and comprise of stretching and sport-specific coordination exercises.
- Work out at midafternoon. We all know that there are less daylight hours during the winter months. Think about changing your workout schedule to accommodate it. For example, work out at lunch, instead of the evening or early morning. Midafternoon is the warmest time of day and the daylight will give you more motivation.
- Be aware of your body. Be on the lookout for signs and symptoms of hypothermia and frostbite. Take appropriate action if symptoms occur.
- Drink plenty of fluids. You still perspire in sub-freezing temperatures and breathing releases moisture into the air. You need to make sure you remain hydrated. Drink plenty of water. Avoid alcohol and caffeine because they can dehydrate the body.
- Watch out for slippery slopes. The winter months bring the hazards of ice and snow on the roads. Many sidewalks and streets are poorly plowed, which makes it dangerous for exercisers.
Now that you are aware of how to winterize your workout, get going and have fun!
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