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January 8, 2008

Keep on exercising during the cold winter months

By Doug Scarborough
Haywood Sports Medicine
Anyone committed to staying fit or getting into shape cannot neglect the winter months. There are some excellent benefits to keeping up the normal exercise pace during the winter. You will not gain the weight back you have worked so hard to lose. Staying active in the winter months will help boost your immune system and ward off those wintertime colds and flus. Continuing to build an exercise base during the winter will allow you to enter spring and summer in your best shape ever, leaving yourself open to make 2008 your breakthrough fitness year.

Consider these tips for maintaining your fitness program year-round:

• Consider joining a local fitness facility. When you exercise indoors, it’s easy to get into a regular routine. This will help minimize excuses to bail out on exercising such as it being “too cold” or “too dark.” Finding the time to exercise will be easier because you are less limited to the time of day and your personal schedule. Joining a fitness facility ensures a stable, consistent workout every time you are there with less stress.
•  Working out in a fitness center environment allows you to be around others who also have the same goals. This can help you push yourself harder and develop as sense of camaraderie that will keep you on track.
• Working out in a fitness center can be less distracting than attempting to exercise at home. Although home workouts can be effective, there are multiple distractions that can cut your workout short. Examples include a spouse, children and telephone calls that can derail even the best planned routine. 
• If you normally run or walk outdoors, there is really no reason to quit during the winter months, as long as you dress appropriately. Wearing several layers of lighter clothing will provide better protection than one single bulky layer. For the layer directly against the skin, choose a lightweight synthetic material to help wick moisture away from you. Pick another thicker synthetic layer, such as polyester fleece for a mid layer.  Ideally, a breathable shell should be used as an outer layer to allow moisture to escape from the body, but block wind at the same time. Once a layering plan has been established, you can control your temperature simply by removing or adding additional layers of clothing as needed. Don’t forget to properly dress your head, hands, and feet. Wear a hat, gloves, socks and shoes that accommodate your selected activity and weather conditions. Keep in mind that wind blocking fabric is also important for hats and gloves.
• You may need to adjust the time you exercise outdoors due to decreased daylight. However, LED light technology has come a long way in the past few years.  There are many lightweight and powerful headlamps your can wear to easily mark the path ahead of you, leaving your hands free.
•  Due to the dry environment usually present in cold weather, hydration is extremely important. Significant body fluid can be lost and since sweat may evaporate more quickly than in a hot environment, you may not have a clear indication of how much fluid you are actually losing. Always begin workouts properly hydrated and continue throughout the activity. 
• Cross Train. If you are a cyclist, consider running or walking on really cold days. Wind is a cyclist’s number one enemy during cold weather. Although you may not be exercising as long as running or walking, this is much better than staring outside your window on a cold and snowy day and doing nothing.
•  If it’s too cold to walk outside, considering going to the mall early before the stores open. If this is not possible, set up a route through your house and do some laps. You may be surprised at how much you can accomplish, especially if you have some stairs in your home. Again, you may not exercise as long as you would outside or at the gym, but it’s better than doing nothing at all.

There is no reason not to stay active during the winter months. Importantly, if you have not been exercising on a regular basis, make sure to talk to your physician before beginning an exercise program. 

Doug Scarborough is a physical therapist and the Sports Medicine Coordinator at Haywood Sports Medicine/Haywood Regional Medical Center.  He is very active in outdoor sports including Mountain Biking, cycling, triathlon, and whitewater kayaking.  If you have any further questions regarding winter workouts, hydration or exercise preparation, contact Haywood Sports Medicine 452-8077.