Winter Workout

by Cheng-Ling Chen — February 8, 2008

Getting motivated to exercise outdoors during the winter months is especially difficult. The days are colder, shorter, darker, and wetter. It takes longer to warm up and get going. If you're heading out for a run, a bike ride, or a walk, take a few precautions. Keep the following tips in mind, and your winter workout will be much more comfortable and safer to boot.

• Dress the part. Layers do a better job of keeping you warm, and they are also easier to take off once you warm up. Wear a base layer that has wicking properties so you can stay dry and warm even as you perspire. A cotton T-shirt is a poor choice, as cotton absorbs moisture and stays wet. Wear a middle layer if you need additional insulation and an outer layer to block the chill. Wear a hat to protect your head, as heat loss from the head occurs at almost double the rate as the rest of the body. Mittens are also a good idea to protect the fingers from frostbite.
• Drink up. Staying hydrated is important whenever you exercise, and in cold weather drinking water helps regulate body temperature. Water is best. Alcohol and caffeinated drinks are poor alternatives as they dehydrate. Alcohol may also impair judgment in case of a cold weather emergency.
• Check with the weatherman. Before you head out, check the weather report so you don't get caught in the rain, snow or storm by surprise.
• Eyes akimbo. Stay alert out there. Even a familiar route may become tricky terrain during the winter. Be aware of slippery footing created by ice or rain, as well as potholes covered by snow.
• Post warm up. After exercise, take a hot shower. If you can't clean up right away, at least change into dry clothes. Keeping damp clothing on will speed up body-heat loss.
• Take it inside. On especially cold days, mix up your workout routine by trying an indoor activity. Sweat it up in a yoga or spinning class or head for the gym.