To Your Health
December, 2007 (Vol. 01, Issue 12) |
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Stay Indoors
Despite all the excuses for not wanting to face the elements, there are times when it is wise to avoid outdoor activities. If you are too cozy in front of the fireplace to brave the outdoors, try one of these indoor workout options:
- Walk the Mall. Although it takes some time getting to and from your local mall or shopping center, a few laps will get you moving while distracting you with shops and people-watching opportunities. Some malls even open their doors before operating hours solely for fitness walkers.
- Hit the Gym. Most health centers have dozens of weight machines, cardio equipment and fitness classes available to keep you motivated and energized to exercise throughout the winter. Choose a gym that is conveniently located and geared toward your fitness level. Most gyms provide a free initial consultation and session with a personal trainer to get you started, and some even offer special winter rates.
- Take a Dip. Gyms and local community centers often have pools available to the public. Water workouts are easy on the bones, joints and connective tissues, have a low risk of injury and offer excellent full-body benefits.
- No Need to Leave Home. If the weather makes it virtually impossible to get outside on a regular basis, create your own home gym to stay active. Buying used equipment or only the basics, like an exercise ball, dumbbells and resistance bands or a jump rope, can make this option affordable.
Winter can be one of the most exhilarating times of the year. With the sun and snow and a variety of winter sports to choose from, there's no reason to hibernate indoors. It may be chilly and downright freezing at times, but your body still craves at least 30 minutes of exercise each day. Stay indoors if you have to, but if the conditions are decent and you dress appropriately, you still can walk, run, hike and play sports outside. Once you get going, you won't even notice the cold.
Winter Running Tips
Revise Your Schedule
Only run half of your planned runs during bad winter weather. The other half of your time can be spent cross-training with indoor biking, weights or exercise videos until the weather lets up.
Bring a Friend
Gather a group of friends to make your winter training more social. They'll not only motivate you to keep running in the winter cold, but you'll also have someone around to help if something goes wrong.
Know How to Dress
Your choice of clothing color can make a big difference in how well others can see you. Wear light colors and reflective gear when it's dark outside, and bright colors when it's snowy. In general, runners should dress for weather that's 20 degrees warmer than it feels outside to prevent overheating after your body warms up. Sunglasses with polarized lenses are a must in the winter to block the glare from the snow, which can lead to snow blindness.
Dry Off Quickly
If your jog ends at home, change into dry clothes as soon as you finish. If your jog ends elsewhere, be sure to bring a couple pairs of dry socks (at the least) to change into until you can get back home.
Let Others Know Where You Are
Winter weather can be treacherous. Always let someone know where you will be and for how long. It is not a bad idea to take identification and a cell phone along, especially if you will be far away from home.
