Tips for Staying Active in Cold Weather Seasons

Just because it is cold outside doesn't make it open season for an excuse not to exercise. There are multiple exercise options one can choose to participate in regardless of what the outdoor thermometer reads. Depending on your location and likes, you can choose to workout inside or outside.

Winter workouts require some planning. If you prefer to workout outside, keep the following tips in mind.

• Get warm first. A proper warm-up is critical. Cold temperatures can make your muscles tight. So, it's important to get them warmed-up prior to engaging in intense physical activity.

• Layor it on. The best approach to dressing for outdoor exercise is with layers. Layering provides the most effective heating method, plus it allows you to remove the top layer if you get too hot then put back on as needed. The layer closest to your skin should allow moisture to be wicked away such as polyproplyene. Avoid Cotton, which stays wet next to your skin. Next, try fleece for insultation. The top layer should be both wind and water resistant. A heavy duty down jacket or vest will cause most people to overheat.

• No sweat. Don't assume that you have to sweat in order to get a good workout. You should avoid sweating that causes the clothing layer closest to your skin to get wet and cause you to be chilled. Instead monitor your intensity through a heart rate monitor or the Rating of Perceived Exertion. Don't strip when you get inside. While you may be tempted to immediately remove your layers when returning inside, give your body time to adjust..

• Drink up. It's just as important to stay hydrated when exercising in winter as it is in summer.

• Lighten up. If possible, it's best to exercise outdoors during daylight areas. But, with shorten days.

Many indoor workout options. Vary the types of exercise to help maintain your enthusiasm. For example, walk on Monday, Wednesday, Friday and Saturday. Then try Pilates, or another activity that you enjoy on Tuesday, Thursday and Sunday. Set your goals so that they are achievable. If they're too high you might get discouraged and give up. Below are just a few of the many choices. For indoor activity:

Join a health club- Break up your workout. Separate your workout into 5-minute segments, each with a different focus--speed, incline, resistance, steady state, etc. By changing your workout every five minutes, you get variety and, because you're focusing on 5 minutes at a time, the workout will fly by. Try something new. We all have our favorite machines--the machines we gravitate to every time we go to the gym. Winter is a great time to experiment with something completely different.

Try group fitness. Even if you're not into group fitness classes, giving one a try can give you new enthusiasm for your workouts. Pick up a schedule at your club and make a deal to try one new class every two weeks.

Get wet. Try swimming, water aerobics

Create a home gym-

if you have the space, Consider purchasing some inexpensive exercise equipment such as weights, an exercise ball or jump rope or exercise programs on video or DVD.

I If you have stairs where you live or close by, spend as little as 20 minutes at a time climbing the stairs

Maintain a good diet during the winter.

Be aware of what and how much you are eating. It's very easy to eat too much of the high calorie foods that are available during the winter months. Overeating and inactivity are a recipe for weight gain. Include vegetables, fruits, whole grains, low-fat dairy products and lean meat choices as much as possible

Keeping active and fit all year round may not be easy but it is possible if you set your mind to it.

Choose appropriate gear. If it's dark, wear reflective clothing. To stay steady on your feet, choose footwear with enough traction to prevent falls.

Remember sunscreen. It's as easy to get sunburned in winter as in summer

Pay attention to wind chill. The wind can penetrate your clothes and remove the insulating layer of warm air that surrounds your body.

Stay motivated. When it's cold outdoors, there's no need to hit the couch. With a little knowledge and fortitude, you can meet the challenges - and reap the rewards - of winter exercise. For many people, the solitude and quiet alone are reason enough to brave the elements.