The weather finally cools down after the summer and the weather is perfect to exercise. No longer can the high temperatures be used as an excuse for not walking or exercising, until it gets cold! Though there are many areas that are enjoying comfortable temperatures, there are many parts of the country where winter has arrived. If you can gather up some motivation and dedication to continue your exercise program, you will find it rewarding to continue through the cold months.
Besides the usual benefits of exercising, during the winter months, exercise during the winter has the following advantages:
• Prevents “winter blues”
• Improves immune system
• Eliminates “cabin fever”
• Reduces winter weight gain
Of course there are the usual exercises that can be done inside at the gym or with exercise equipment at home, but it doesn’t have to be limited to indoor exercises. First check with your doctor that there is no problem with outdoor exercise during the winter if you are unsure or have any health issues.
Exercise can warm you up and make the temperature seem as much as 30 degrees warmer. So before you head out to exercise outdoors, dress in layers because once you get moving it will seem much warmer. You will also want to replace those layers after you exercise and you begin to cool down. Here is a suggestion for layers:
1. Synthetic material (like polypropylene) that will draw sweat away from your body, this layer should be thin
2. Fleece material for insulation and warmth
3. Waterproof outer layer that is breathable
Avoid cotton, which will hold dampness and moisture in. Many people will overheat with a heavy down jacket or vest. Vests can be useful because it helps keep the torso warm while allowing for more movement. If you are leaner or it is especially cold, you can add a vest.
Asthma doesn’t mean you can’t exercise outside when it is cold, but you will want to put a scarf over your mouth or wear a facemask.
Even when you have the blood pumping, you will need to be conscious of your extremities that may not be staying warm enough. Again, it depends on the temperature. The colder it is, the more you will need to watch this. A second pair of shoes for the winter that are ½ a size larger than you normally wear will allow you to wear an extra pair of socks for warmth or to wear thermal socks, which are very thick. Choose mittens and gloves that are lined with fleece or wool to keep your hands warm. Don’t underestimate covering your head even if it gives you “hat hair”. About a third of you heat can be lost through you head, so make sure you have a hat or hood when outside in the cold.
Some recommendations for outdoor exercise are the same for the winter and for summer. Wear sunscreen and drink plenty of fluids. Sunscreen will protect your skin from the sun reflecting off the snow. The moisture in lotions will also protect your skin from windburn. Exercise causes sweating, increased urination, and heavier breathing, these all can contribute to dehydration no matter what the temperature is.
When weather limits your outdoor exercising you can increase the effectiveness of everyday walking with an exercise shoe like the Stepgym shoe. To get prices and ordering information to buy fitness shoes, go to Stepgym.com.
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