It’s Not Okay To Hibernate This Winter

This article is from the Fall ’10/Winter ’11 issue of The Wellness Advisor® magazine.
Subscribe to get the print edition here.

For many people, their weight isn’t the only thing that goes up each winter and down each spring. Their physical fitness also yo-yos. So many adults fall into this trap that getting into shape each spring is almost a national ritual. This cyclical change isn’t okay!

You need your heart to be healthy all year long, not just in the warm weather months. Likewise, remember that summer and swimsuit season are always approaching! If you wait until April to think about shaping up and slimming down, it will take you longer to achieve your goals than if you had maintained a better body weight and muscle mass throughout the winter.

Need more reasons to get moving? Exercise is a great way to improve your mood and ease the winter doldrums. It will also give you a great sense of accomplishment. And if you are outdoors exercising, you are not indoors near the snack foods.

You  need your heart year-round so make exercise a priority no matter what the season.

It’s Cold Outside!

Plummeting temperatures are the biggest excuse I hear for staying indoors and not exercising. It may sound like a no-brainer, but the key is having appropriate outerwear. You wouldn’t try to walk five miles through the snow wearing stiletto heels.

You probably have a warm winter coat. When I began an outdoor exercise regimen, I soon realized I also needed warm pants so I bought a pair of ski pants at my local discount store. (Buy them when the season starts or you may not find what you need.) I also invested in heavy socks and shoes so that my toes wouldn’t freeze. When you’re comfortable, you are more likely to stay outside longer.

Have Fun!

If you are just beginning to get back into shape, start with a half hour a day and build up slowly. A good goal is to be physically active for at least 30 minutes most days of the week (believe it or not, 60 minutes is ideal). Here are some of my favorite fun fitness ideas:

Take a walk and bring a digital or video camera. Mother Nature provides us with some of the most beautiful scenes in the wintertime. Or catch your children and their friends at play, and record some wonderful memories.

Try cross country skiing. Unlike downhill skiing, cross country skiing does not require a lot of skill or balance – you just have to be able to stand up! It’s a great cardiovascular workout. Schools, parks and golf courses are often convenient cross country ski locations. This is an ideal family activity because it is so simple; children as young as four or five years old generally do very well at it. To save money – especially if you have growing kids – shop for used equipment at consignment stores that specialize in sports gear.

Move inside. If you dislike the idea of exercising outdoors in the winter, there are plenty of indoor options. It’s fairly easy to convert your regular outdoor bicycle into an exercise bike using something called a bike trainer. Simply mount your bicycle onto the stand and you’re ready to start pedaling. Wind trainers can add resistance, or changing the gears can accomplish much the same thing. Set up your newly-stationary bicycle near a TV and watch videos to pass the time as you exercise.

Swim some laps. Most local YMCAs have indoor pools and very reasonable membership prices.  Take a family ‘playcation’ without leaving town. Have you ever seen those reality TV shows that help people shape up and lose weight? The participants discover that a change of scenery – into a gym or spa environment – helps them to get motivated. You can kick start your motivation by taking the family to a nearby hotel for the weekend. Find one that offers its guests 24-hour access to a pool and workout facilities. Bring fresh fruit and veggies for in-room snacks so that you’re not tempted by the vending machines, and plan ahead to enjoy meals at local restaurants that offer healthful menu options.

One Last Tip

You need to stay hydrated even if the cold temperatures reduce your sweating. Even swimmers need to replenish their bodies with water! Also never exercise on a completely empty stomach. Make sure your body is well fueled with a combination of carbohydrates, proteins and fats.  One of the greatest advantages to winter exercise is that most of your options are individual activities, rather than group sports. You are only competing with yourself which makes it easier to continually set and reach more ambitious goals.

Some people hibernate and gain weight in the winter. It’s not okay to assume that’s what you are supposed to do. Go outside and be active. Make that a priority and I think you’ll be pleasantly surprised by how easily you glide into swimsuit season this coming year.