The cold, damp winter months cause many people to slow down. However, exercising in the cold can be safe and invigorating. Staying fit can boost your spirits if you’re prone to winter blues, and keep you slim if you feast too much during the holidays. Consider walking, running, hiking, cross country and downhill skiing, snowshoeing or skating.
Avoidance of outdoor winter exercise stems from fear of the cold. Selecting the proper clothing can help you overcome cold temperatures. The keys to beating the cold are choosing the right types of fabrics and wearing the correct number of layers. Look for fabrics that ‘wick’ moisture away from the skin. These include polyester and polypropylene, among others. Never wear cotton as the layer closest to your skin; it tends to trap moisture against the skin. Pay special attention to fingers, toes, and ears, where there can often be poor blood supply, and your head, from which you can lose up to 50% of your body heat. You can add layers to keep you warm, such as wool or a synthetic. I prefer layers with zippers, so that I can ventilate if I generate a lot of heat. There are several outer layer fabrics available that protect against wind and rain, yet let sweat evaporate. Remember to use light-colored or reflective clothing, especially on moving parts.
Try to overcome mental obstacles to outdoor exercise by setting realistic goals. This can be as simple as trying to maintain fitness, rather than trying to reach higher levels. It's also fine to decrease the volume of exercise you do, such as fewer running miles, during inclement weather. You'll catch up quickly when the weather gets better. Mark time for exercise on your calendar or make ‘dates’ with friends to workout.
If treacherous days prohibit outdoor exercise, you can retreat indoors and use a treadmill, stationary bike, stair climber, weights, elliptical trainer, or a pool. In addition, there are numerous group exercise options to choose from. Some fitness centers even offer short-term memberships during the winter months. Keep active during the colder months and you won’t have so much catching up to do when spring arrives.
Tony Oliveri is president of Oliveri Physical Therapy in Rochester, members of the Olympic Committee National Rehabilitation Network.
