Don’t Hibernate: Tips for an Active Winter Workout

Story Summary:

Even with the best of intentions, it is easy to think of reasons to skip a workout or two. This is especially true in the winter when even the thought of heading out on a cold, dark day can send you retreating back indoors to the warmth of the couch. Laura Rosch, D.O., an osteopathic physician of Chicago who is board certified in internal medicine, stresses that with a little bit of planning and creativity, people can step up to the challenges of winter exercise and maintain their healthy lifestyle.

Dr. Rosch, are people limited to doing their workouts indoors during the winter?

Absolutely not! There are really so many great outdoor activities in the winter, like snow-shoeing, skiing and skating. And there’s really no need to wait until spring to keep up your outdoor walking or running routines.

The key to staying comfortable and safe during outdoor winter workouts is to dress in layers. And that way, as your body temperature rises during the workout, you can peel away the layers you no longer need.

What’s the right way to do layering?

It’s really important to start with a thin synthetic material like polypropelyne that will draw sweat away from your body. Your second layer should really be an insulating layer, preferably a fleece, which not only will keep you warm but will allow water vapor to pass through. Top off the look with a waterproof, breathable outer layer to protect you from the winter elements.

Also, be sure to cover your extremities, paying special attention to your fingers, toes and ears. That’s where you are most susceptible to frostbite. Remember, you lose 90 percent of your body heat through your head so be sure to always wear a hat.

Well, I always dress warm and wear my hat, Dr. Rosch, but I really don’t like being outdoors for too long in the winter. Any suggestions on fun ways to exercise indoors?

Sure, indoor swimming pools are a great way to build stamina and stay lean throughout the winter. Many park districts offer day passes for nonmembers to use their indoor swimming pools or aquatic centers. And I see lots of people using the mall as an indoor track. I even find ways to work out at work, like for example; I use a little mini stepper I brought into my office that I use for 10 minutes every hour.

Don’t forget about random acts of fitness too, such as taking the stairs instead of the elevator or even shoveling snow. If you don’t have a workout planned for the day, try to just think of some ways to be more active that day.

I’ll try to think about the cardio benefits next time I shovel the snow! What happens on those days when the excuses win and we spend the night loafing around on the couch watching reality TV shows instead of heading to the gym?

I would say really don’t get too upset for missing an occasional workout. My training in osteopathic medicine has given me the tools I need to help my patients optimize their health and to focus on disease prevention. As such, I really try to get in tune with my patients to consider factors in their personal lives that influence when and how they might be able to exercise as a way to help them develop their own healthy lifestyle habits that will stick. As long as you make efforts to eat right and to get moving, taking one night off isn’t really going to interfere and hurt you in the long run.

Thank you, Dr. Rosch. I’m sure your advice will help people find ways to stay on top of their workouts this winter.

Thank you. As a working mother who braves the harsh winters of Chicago, I realize how easy it can be to skip working out. If all else fails, I simply remind myself that swimsuit season is just around the corner.

AUDIO PROVIDED BY: "American Osteopathic Association"