Regular exercise all year long is important — but it is particularly important in the winter months, when many people fall into a winter mood-slump. Everyone knows that regular exercise is good for your mental health. But let’s face it — it’s easy to bail on your exercise plan when it’s cold, dreary, icy, and just plain miserable outside.
Don’t let the harsh winter weather derail your fitness this year! There are plenty of ways to stay in shape during the long months of winter — both indoors and outdoors — if you plan ahead.
Try an Outside Winter Sport
In Central Pennsylvania we have plenty of opportunities for outdoor winter sports! Looking to strengthen your core and challenge your legs??? Snowboarding and downhill skiing are the answer! Cross country skiing and snowshoeing are also great choices for burning lots of calories. All of these activities offer you the freedom of being in nature and enjoying the breathtaking scenery along the way.
These types of snow-fueled sports are not the only way to exercise outside in the winter. It is possible to continue some of your favorite warm-weather activities, including running, walking, biking, and hiking, throughout the winter. There are just a few things to be aware of before you head out!
Layer Up!
It’s all about the gear when you are exercising in the cold. Layers are really the key to surviving anything the winter forecast throws at you. No matter what activity you plan to do, your first layer of clothing should be something that will wick away moisture (i.e. the sweat). This moisture-wicking layer will push the heat off your body and into the second layer — something like a waterproof, windproof, fleece or wool layer to offer some insulation.
If you are doing a lower-intensity workout, such as walking, you may want to add a middle layer for extra insulation — and you can remove a layer as your temperature rises, if necessary. But be sure to put that layer back on if you start to get cold!
Exposed Extremities
Since blood pulls toward your core, this will likely stay warm with the appropriate layers. Your extremities — fingers, toes, and nose — will need some attention. Finding good socks, gloves, and face coverings are the key! A breathable face mask will not only keep your nose warm, but it will also help prevent the chill from hitting your neck and running down your back. Areas to keep in mind are the wrists and the ankles. If your gloves and socks are too short, they may leave some of your skin exposed. When the temps are really low, you will need to be certain to cover these areas to avoid frostbite —- which can start to happen after only 15-30 minutes in the extreme cold temperatures.
Time to Move Indoors
While exercising outside in the winter is generally safe for most people, there are some days when the winter weather wins! When there is ice, the risk of slipping and falling is greatly increased. Extremely low temperatures or wind chills dipping to 0 degrees Fahrenheit or below can increase the risk of frostbite. It’s probably best to try some indoor cross training on these days!
There are also some pre-existing conditions that may not be ideal for winter weather workouts. Overexertion in cold temperatures could aggravate symptoms of certain heart conditions or asthma. If you have any of these, you should check with your doctor and maybe shift your winter training inside when winter bears down on us.