How to Keep Fit in Cold Weather

Source: Tufts University
January 18, 2001 (Reviewed: December 21, 2002)

Introduction

Cold weather, slushy streets, and limited daylight can test the resolve of even the most ardent physical fitness devotee. For anyone already struggling with finding the motivation to stay active, it can be all too easy to snuggle in when the temperature dips.

Unfortunately, hibernating during winter isn't a good strategy - unless you're a bear. Engaging in regular physical activity provides numerous health benefits, which include weight control, stronger bones, better cardiovascular health, lower blood pressure, decreased risk of diabetes, enhanced sleep, and if all that isn't enough, better spirits. But to maintain these advantages, physical activity should be varied, regular, and year-round. This is why recommendations such as the Dietary Guidelines for Americans stress that you should accumulate 30 minutes or more of moderate physical activity on most, and preferably all, days of the week.

To keep going no matter what the weather, consider some of these options

• Stick with your usual routine on decent days, but modify it for winter conditions
• Dress in layers and wear a hat
• If possible get outside during daylight hours when its easier to check your footing
• Wear bright or reflective clothing to enable motorists to see you

If you have a chronic medical condition speak to your doctor before exercising in cold weather, as some conditions, such as asthma, can be exacerbated by cold air. Create an in-home plan to use when the weather is adverse or you can't get motivated to get outdoors.

• Pick up an appealing exercise video, set up home equipment like a stationary bike, or go low-tech with a jump rope and sneakers
• Try using light weights and a simple muscle strengthening routine
• Throughout the year, your exercise routine should include both aerobic and strengthening elements
• Consider using your in-home routine to balance your usual outside routine. Swap winter cleaning for spring cleaning. Scrubbing floors or woodwork, clearing out the attic or cellar and engaging in other vigorous household tasks will help you stay fit
• Adapt your regular routine to the indoors. If walking is your usual exercise, for example, consider using a treadmill (your own or one at a health club), or look for an indoor track or mall where you can walk. In a pinch, you can even lace up your sneakers, turn on some lively music and trek around your own house

If you can't beat the weather, adjust to it

• Try a winter activity like cross country skiing or ice skating. If you can find some children to act as a cover, a snowball fight or some sledding might raise your mood and your heart rate
• Take up a leisure activity like bowling, basketball, ballroom dancing, or splashing around in an indoor pool. You'll get a welcome change of environment and exercise
• Take a class. From aerobics to yoga, winter is a great time to experiment with an exercise class. In addition to traditional venues like health clubs and "Y's" check area senior centers, local hospitals, or adult education programs for offerings

Whatever your methods, remember that physical activity can be enjoyed year-round. The process begins with a plan, one step at a time, and the New Year is a good time to take the first step toward implementing it. There's no reason to skip a beat, just because it's cold outside.

The caloric "cost" of various exercises, based on a body weight of 140 lbs

Smolin L, Grosvenor MB. Nutrition Science and Applications. Saunders College Publishing, 1997.

ACTIVITY	CALORIES/HR
Sitting	84
Cycling
5.5 mph	246
9.4 mph	384
Aerobics	396
Jumping Rope	630
Running
9 min/mile	741
6 min/mile	968
Swimming
Fast crawl	599
Slow crawl	491
Walking	307
Weight lifting	330

Source

• Nutrition Across the Life Span MK. Mitchell, Philadelphia : WB Saunders Co., 1997

Related Links
How to start exercising
Exercise Programs--A Primer
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Tufts University's Nutrition Navigator

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