Getting and Staying Fit in Winter

Not too long ago, in the middle of a snowstorm, I was walking in my local park. Not too far away, I heard blood-curdling screams. What’s that? I wondered: an ice-pick murder?

No, on the contrary, they were screams of delight. A family of four was sledding on a gentle hill in the newly fallen snow.

And it wasn’t only the kids who were screaming with excitement and pleasure. Mom and dad were shouting and laughing just as loud.

I thought: How good is that? Why does it take children to get us to go out and play in the cold weather?

Isn’t it all too easy to use the cold as an excuse for staying indoors and slowly letting ourselves melt into a puddle of pudding? But winter actually offers ways to move around, have fun, and get fit and energetic in the bargain–things that warmer seasons don’t.

For example, in my city, the Parks Department offers the following outdoor thrills and chills:

* Cross-country skiing

* Snow shoeing

* Sledding

* Snowboarding

* Ice climbing

* Ice skating

* Snowman building

* Birding walks (better when there are no pesky leaves to obscure the birds)

* Nature hikes

* Sky watching

* Camping

* Hockey

Take Your Workout Outdoors

I lead a Fitness Walking Group that meets three times a week in the morning. We work out together in the park all year round, unless the temperature dips below 10 degrees. We’ve learned that there’s no reason you can’t take your usual fitness routine outdoors–you just need to be a little creative and adapt to what’s out there. For example, we do a type of circuit training using the park’s paved paths, the stone walls, wooden benches, railings, and steps. After a brief warm-up/loosen up, we do brisk walking for 10 minutes, then do push ups, then walk, then do abdominal exercises, then we walk, then do leg exercises–you get the idea. Finally, we end with a cool-down/stretch. Voila-a whole body workout with no equipment, in the crisp clear air, with nature all around us.

Be Cool, Be Smart

The key to safe and pleasurable cold weather activity lies in dressing properly to stay warm and dry. Three or more thinner layers are better than one or two ones. You can peel off layers if you begin to sweat, and replace them as you cool off.

According to the American College of Sports Medicine, the best way to dress for cold-weather activity includes:

* Polyester and polypropylene for inner layers, because these are lightweight and insulate when wet.

* Wool and wool/synthetic blends for outer layers.

* An inner sock layer of polypropylene and an outer one of wool.

* Thin glove liners.

* On windy days, wear a windproof outer jacket and pants.

* On wet days, add a waterproof outer layer with vents.

* On very cold days, use a scarf. It will protect your face, and prevent cold-induced bronchospasms.

* UV eyeglasses will protect your eyes from too much sun as well as cold wind.

Things to AVOID

* Pile and down garments except during warm ups and cool-downs

* Tight clothing that can restrict blood flow to the extremities.

Remember, dry winter air increases water loss through breathing, so be sure to drink plenty of water. And don’t leave your common sense at home: if your hands and feet feel cold or numb or you’re shivering-come inside. The point is to be fit and have fun, not be a winter warrior. So, unless you’re a bear, don’t hibernate!