Healthy Living — Achieve Your Winter Fitness Goals – Orange Leader

BRRRRR, it's the middle of winter here. All you want to do is hibernate in your warm home, snuggled under a blanket and drinking a hot drink.

It can be difficult to exercise regularly during the cold winter months. Especially if you hate jogging on a treadmill or power walking at the grocery store.

Cold rain, wind, and soaring temperatures can discourage even the most motivated person from exercising, but this doesn't have to be the case.

It's important to exercise in winter. Exercising makes you feel more energetic and makes it easier to get out of bed on cold, dark mornings. If you're the type of person who is affected by short daylight hours, staying active can improve your sense of well-being and avoid cravings for more food during the winter months.

If you're tempted to put away your training gear and hibernate for the winter, here are some ways to protect yourself from the cold.

Layer up! Many people make the mistake of dressing too warmly during winter training. When you exercise, you generate a significant amount of body heat, which makes you feel warmer than the actual temperature.

But the problem begins when the sweat dries and your body begins to cool down.

What is the solution?

Let's wear layers! You can add or remove clothing as needed. Avoid using cotton for the first layer, as it absorbs moisture and stays wet close to the skin.

Instead, wear a thin layer of synthetic material designed to wick sweat away from your body. Then add a layer of fleece for extra warmth, and layer a breathable, waterproof outer layer on top. Especially if you're doing aerobic exercise, resist the temptation to pack in a thick jacket or vest as this can cause you to overheat.

If it's particularly cold, you can wear a face mask or scarf to warm the air before it enters your body. Of course, it's always best to try out different outfits that suit your level of exercise intensity.

Keep in mind that stop-and-go activities, such as alternating between walking and jogging, can make you more susceptible to the effects of the cold if you start sweating and then cool down.

Cover your extremities! Hands, feet, and ears are most at risk. In cold weather, blood flow typically concentrates in the center of the body, leaving less blood in the extremities.

To protect your hands, try wearing two layers of thinner gloves under thicker gloves. If your hands start to sweat, you can remove the top layer. Consider purchasing sneakers that are slightly larger so that you can wear thick winter socks on your feet.

Your ears are also important, so don't forget to bring a hat or headband.

Please pay attention to the weather! Exercising in cold rain makes you even more susceptible to hypothermia. Wind is also an issue if you wear layers, but if your clothes get wet, your body temperature will drop.

Even if you are dressed warmly and in many layers, training outdoors can be dangerous because the wind can penetrate your clothes and rob you of the warm air that surrounds you. there is.

A good rule of thumb is to choose indoor activities when the temperature drops below 38 degrees Fahrenheit. If it's particularly windy outdoors, do the second half of your workout with your back to the wind. This reduces the risk of your body cooling down after sweating.

If it's very cold and rainy, train indoors and don't go outside until the weather improves.

Staying hydrated isn’t just for summer! You can become dehydrated in cold weather just as you can in hot weather, but it may be harder to notice. Sweating, urinating, and breathing all release water from your body, so be sure to drink plenty of water before, during, and after your workout.

Putting energy into training is a little complicated. You need to eat the right amount of food to have enough energy to exercise, and this fact becomes even more pronounced in the winter when you need to generate enough body heat to keep your body warm. .

The good news is that the digestive process does a lot of the work for you because it generates heat in the process of distributing energy throughout your body. The key to fueling your winter workouts is to consume nutrients that are quickly and easily digested and provide enough energy for long workouts. Carbohydrates like oatmeal, bananas, pasta, and peanut butter on whole grain toast are great for keeping you warm and giving you energy for exercise in the cold.

Just because it's cold outside doesn't mean you should stop exercising. With a little extra preparation, winter training can be fun, safe, and satisfying.

Stay warm and healthy, friends.

Jody Holton writes about health for Orange News Media. Contact her at [email protected].