Making it “Work” Outdoors!
When the COVID-19 Pandemic began, exercising outdoors increased significantly. Outdoor exercise continues to be a popular option after many gyms reopened. There are still some individuals who have chosen not to return to the gym and continue to exercise outside and or at home. As the weather gets colder, it is even more important to remain consistent with our exercise routines and fight the urge to be “couch potatoes”. Here are some tips on how you can stay active as the temperatures get colder:
Continue to get outdoors as often as you can
Getting fresh air and exposure to daylight when possible is important for our physical and mental health. Simply taking a walk outside allows us to have a change of scenery, break the cycle of prolonged sitting, re-energize, clear the mind, and elevate our mood. Going outside also gives our eyes a break from prolonged screen time.
Invest in the right gear
Exercising in the cold can be an enjoyable experience when you are wearing the right type of clothing.
Here is what you want to consider:
Layers that can be removed and added back later to balance the rise in body temperature and the cold temperatures
A moisture-wicking material for layer closest to your skin
The second layer should be wool or polyester fleece
The third outer layer needs to be wind and rain repellent
A winter hat or headband that protects the ears
Synthetic or wool socks that fit well
Waterproof boots for snow activities
Traction cleats that are attached to footwear to avoid sliding on the ice (there are different styles for walking, hiking, and jogging)
Lightweight or midweight fleece gloves under waterproof mittens or shell gloves
If you are going to engage in activities that rely on dexterity and grip, then gloves are going to be an appropriate choice. If not, wearing mittens will allow you to keep your fingers together, which will generate or retain more heat.
Try a Different Form of Cardio
Depending on where you live, try a different type of outdoor physical activity such as hiking, snowshoeing, or cross-country skiing.
Hiking
Hiking is a great form of outdoor cardiovascular exercise that allows you to get beyond sidewalks. Check online for local outdoor trails or state parks. Websites for outdoor recreation areas typically highlight trail routes, provide maps, guides, and route options. Route options are based on the level of intensity (from easy to challenging), distance, and time.
Snowshoeing
If you have access to open land or a local park, give snowshoeing a try! Snowshoeing is a great user-friendly and low-impact option. The investment in snowshoeing equipment is less expensive than other winter sports such as skiing. Snowshoeing can provide a total body workout, especially when combined with trekking poles. It can also be done during the day or at night, with the assistance of a headlamp that you can wear to help navigate the dark.
Cross country skiing
Cross country skiing is another low impact option that provides a total body workout, improves your cardiovascular health and endurance, and burns calories.
Compared to other forms of skiing, cross country skiing is less expensive. Beyond the initial investment in the appropriate gear, participation does not require the purchase of a lift ticket, which can be a big expense. If you want to give the sport a try before investing further, equipment rental is something you can consider. If you are ready to make a purchase, look for equipment at stores that specialize in winter recreation gear such as REI or DICK’S Sporting Goods. If you are on a tight budget, shopping at a used sporting goods store or through online listings found on Facebook Marketplace, local neighborhood postings, or Craigslist can save money.
Don’t Forget to Hydrate
It is just as important to drink fluids when it is cold as when it is hot. Pack a warm beverage in an insulated bottle, as it may feel better to ingest and encourage you to drink.
The Bottom Line
Your participation in physical activity does not have to be sidelined due to the cold. Spending time outdoors during the fall and winter months allows you to be consistent with your fitness routine year-round and can be enjoyable especially when you have the right gear to keep you safe and warm.