People generally have one of two responses to winter exercise:  “Forget It” and “No Way”.  Having to get all bundled up and braving cold and snowy weather often times overcomes “fighting the good fight” for health and fitness.  But taking a break from your exercise routine during cold weather can set you back more than you think.  The holidays, too many of us, means overeating and winter means more sedentary recreational activities.  These two combine place added stress on our waistline and our health.  Ultimately resulting weight gains that may take all of next summer reverse.  So it’s really important that we not pack away the walking equipment and keep committed to our standard exercise routines.

So what are the rules that govern walking in cold weather? 

Allow at least 10 minutes to warm up.  When it’s cold, your heart and muscles need a bit more time to get lose and ready for exercise.

While it’s important to dress warmly, using the layer technique, it’s equally important that we don’t overdo it.  Dressing too warmly could cause overheating making our walk that much more uncomfortable.  Dress for a temperature that is 20 degrees warmer than it actually is.   Your body heat  will make up the difference.  If you feel yourself overheating take off a layer and tie it around your waist. 

Don’t wear a waterproof outer layer, wear a water resistant one.  Waterproof gear is not porous and won’t allow your body heat to escape, increasing the possibility of overheating.

Remember to bring water with you and most importantly, drink it.  It’s more difficult to gauge our body’s hydration needs during cold weather.  Drink periodically even though you may not feel thirsty.

The walking equipment and gear you wear is critical.  Be sure your extremities are covered well.  When out in cold weather the body undertakes defensive measures, cutting off blood flow (and heat) to the body’s extremities, thereby shifting that heat to the body’s core.  The result is that there is a higher propensity for frostbite on your toes, ears, fingers, etc.  If your fingers or toes get numb while you’re out walking, don’t take any chances.  Get inside as quickly as possible and apply a moist heat to the affected area. 

Wear sun screen and a brimmed hat.  The presence of snow actually intensifies the negative impact of the sun.

If walking in minus degree weather cover your mouth to prevent frigid air from entering your lungs.

What about exercising when you’re not feeling 100%? This is the flu and cold season and at some point we are going to hit a patch when we’re under the weather.  Should we take it easy until we’re fully recovered?  Most physicians agree that if you have a head cold, runny nose, sneezing, sore throat or headache it’s OK to continue your exercise routine.  Exercise may actually provide some benefits by clearing the nasal passages and alleviate that stuffy nose.  However, if you are running a fever, have chest congestion, upset stomach or general achiness, it’s probably a good idea to take a break from your exercise routine until you’re feeling a bit better.  As with all hard and fast rules there are exceptions so listen to what your body is telling you and if it says take a break do so.

Remember, winter shouldn’t be an excuse to stop or slow down your walking exercise routine.  But you need to approach it sensibly.  Extra precautions are necessary to insure that you remain safe and healthy.  The first is, wear the proper walking equipment and gear.  Next, follow the common sense guidelines listed above and you should hit spring lean and fit.

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