{"id":6025,"date":"2021-11-21T05:55:31","date_gmt":"2021-11-21T14:55:31","guid":{"rendered":"https:\/\/www.donovancarper.com\/?p=6025"},"modified":"2022-01-04T05:17:08","modified_gmt":"2022-01-04T14:17:08","slug":"working-out-in-winter-doesnt-have-to-suck-entirely","status":"publish","type":"post","link":"https:\/\/www.donovancarper.com\/index.php\/2021\/11\/21\/working-out-in-winter-doesnt-have-to-suck-entirely\/","title":{"rendered":"Working Out in Winter Doesn\u2019t Have to Suck (entirely)"},"content":{"rendered":"\n
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Photo by Dino Reichmuth<\/figcaption><\/figure><\/div>\n\n\n\n

As they say in Game of Thrones, <\/em>\u201cwinter is coming.\u201d\u00a0 And while we do not have to face the frozen army of the dead, we do have to deal with shorter days, cold temperatures, sleet, ice, and snow.<\/p>\n\n\n\n

The good news is that working out in the winter doesn\u2019t entirely have to suck.\u00a0 With proper preparation and strategic investments, most of us can reap the benefits of exercise indoors and outdoors\u2013even in the winter. <\/p>\n\n\n\n

Exercise outdoors in the winter? Using mindfulness while outdoors in winter can still be \u201cmagical.\u201d Paying attention to the sun streaming through the trees, sparkling of snow and ice, the splashes of color in the midst of browns and grays, etc. Grant it, you are not going to see the array of fall colors, summer flowers, or spring blossoms\u2026\u00a0<\/p>\n\n\n\n

Still, getting outdoors by itself can be therapeutic as I review in my article \u201cThe Amazing Health Benefits of Outdoor Environments.<\/a>\u201d\u00a0 Natural light exposure, fresh air, the visual stimulation, all can work together to improve mood, sleep, reduce depression symptoms, promote normalization of stress hormones, and promote positive immune system activity (I cover the research findings in more depth in the linked article).<\/p>\n\n\n\n

Get a treadmill or gym membership\u2026<\/h2>\n\n\n\n
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More than a glorified clothes rack, a treadmill can help you stay on target with your daily cardio routine regardless of the weather, and regardless of gym hours. Your health is worth the investment. Image credit: Andrea Piacquadio at Pexels<\/figcaption><\/figure><\/div>\n\n\n\n

Resistance training for most of us is weather-neutral, whether we work out at home or in the gym.\u00a0 Cardio however can be an issue as winter approaches.\u00a0\u00a0<\/p>\n\n\n\n

Treadmills, ellipticals, and exercise bikes are great options to have at home.\u00a0 They enable exercise regardless of a commercial gym\u2019s schedule, save you time from commuting to a gym, and can be used regardless of the weather.\u00a0\u00a0<\/p>\n\n\n\n

However, not everyone has room for such equipment.\u00a0 Many people have difficulty mustering the motivation to use these options even when they do own a piece of cardio equipment.\u00a0\u00a0<\/p>\n\n\n\n

Running several hundred to several thousands of dollars, people rightfully fear their exercise equipment transforming into an expensive and less-than-attractive clothes rack.<\/p>\n\n\n\n

I personally love having a treadmill.\u00a0 With a TV in front or an iPad with a video playing, I combine self-entertainment and exercise. Having access to indoor equipment either at home or at the gym is extremely helpful when the weather gets messy\u2013in any season!<\/p>\n\n\n\n

However, the aesthetics of the environment are just not the same as getting outdoors in natural light and fresh air.\u00a0 The good news is by following some practical tips, outdoor exercise can be a year-round option for many, even in arctic provinces like\u2026Pennsylvania \ud83d\ude09<\/p>\n\n\n\n

Tips for exercising outdoors in the winter<\/h1>\n\n\n\n
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Cover up in layers, no need to suffer unnecessarily. As you warm up, you can always peel off layers, and add them back on if you need them again. Image credit: Vlad Tchompalov<\/figcaption><\/figure><\/div>\n\n\n\n

Some tips for safely exercising outside in the cold<\/a> are available from Cedric Bryant (2018) as posted by the American Council on Exercise (ACE).\u00a0 These include:<\/p>\n\n\n\n

Being young\u00a0\u00a0<\/h2>\n\n\n\n

Risks for cardiac events increase in middle-age and even more rapidly in persons over 65.\u00a0 Risks are highest for those with underlying cardiac disease, diabetes, high blood pressure, and obesity.\u00a0 Cold air causes blood vessel constriction, which can lead to spikes in blood pressure, cardiac demands, and thereby, lead to cardiac events such as heart attacks.<\/p>\n\n\n\n

Persons with such conditions or of more advanced age may want to just play it safe and exercise indoors when it gets cold.<\/p>\n\n\n\n

If you are in your middle age or later years, or have underlying cardiac disease, diabetes, and\/ or obesity and still choose to take the risk of exercising outdoors,<\/strong> Bryant (2018) recommends that you especially avoid exercising outdoors when the windchill reaches -20 degrees F. (-29 C).<\/strong><\/p>\n\n\n\n

Get ready to strip! Layers that is!<\/h2>\n\n\n\n

Wear layers that can be peeled away so as to avoid excess sweating.\u00a0\u00a0<\/p>\n\n\n\n

Excess sweating can lead to subsequent rapid chilling.\u00a0 If you get too cold you can always add the layers back on.\u00a0 Under Armour<\/a> offers a lot of great options specifically for exercising in cold weather designed to wick away moisture.<\/p>\n\n\n\n

Shine people shine!<\/h2>\n\n\n\n

If exercising in the dark, which seems to happen at 1 pm in Pennsylvania currently, consider wearing reflective vests and gear so that cars can see you\u2013safety is essential!!!\u00a0 A review of options can be found here.<\/a><\/p>\n\n\n\n

Cover up your head, such as with ear muffs\/ or a beanie.\u00a0 As noted by Bryant (2018), 20% of your body heat is lost from an uncovered head.\u00a0\u00a0<\/p>\n\n\n\n

Shoes<\/h2>\n\n\n\n

Clearly, you want good shoes with good tread when exercising outside.\u00a0 If conditions are icy, you are best exercising indoors.\u00a0 Some tips on choosing winter shoes can be found here.<\/a><\/p>\n\n\n\n

A single injury can set your fitness routine backward substantially.\u00a0 There are plenty of indoor bodyweight circuit options<\/a>, walking in place, or\u2013just breaking down and getting the treadmill and exercise bike already. Its nice to have when the weather gets messy regardless of the season!<\/p>\n\n\n\n

Workout at your current ability level\u00a0\u00a0<\/h2>\n\n\n\n
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No need to set overland speed records. Simply walking 10 to 20 minutes 3 to 5 days per week is a great starting point. From there ,25SLOWLY progress to hour long sessions if possible. Image credit: Alex Plesovskich<\/figcaption><\/figure><\/div>\n\n\n\n

If you are new to exercise or have not been doing consistent cardiovascular exercise over the past six months, starting with just 10 to 20 minutes of light walking for 3 to 5 days per week is a good starting target.\u00a0\u00a0<\/p>\n\n\n\n

From there, increase duration only by 10% each week.\u00a0 It\u2019s not about where you think you should be, it\u2019s about being honest and meeting yourself where you are right now.\u00a0 You can always advance as you build consistency, habit, and routine\u2013allowing your body to adapt and adjust.\u00a0\u00a0<\/p>\n\n\n\n

Intervals can be added in when you are able to achieve 20 minutes of continuous consistent cardiovascular activity (such as walking) 3 or more times per week.\u00a0 Intervals don\u2019t have to be too intense\u2026in fact, they should NOT be if you are just adding them into your routine.<\/p>\n\n\n\n

A good rule for intervals when starting out is to walk or jog at a pace that would make conversation somewhat challenging yet still possible for the duration of the interval.\u00a0 Performing intervals at a level where you are gasping for breath is unnecessary for cardiovascular improvements.<\/p>\n\n\n\n

Not only that, such intervals can be dangerous if you have not first gradually built your fitness levels up with lower intensity intervals\u2013and even MORE so if you are sucking in cold air!!!!\u00a0\u00a0<\/p>\n\n\n\n

A good beginner interval ratio is 30 seconds work, 1 minute, and 30 seconds rest.\u00a0 From there you can slowly progress the length of the interval little by little while cutting the rest back until you achieve a 1:1 work to rest ratio (such as a 1-minute interval followed by a lighter 1 minute rest period).\u00a0<\/p>\n\n\n\n

Eat light before exercising outdoors in the cold<\/h2>\n\n\n\n

Byrant (2018) cautions against exercising in the cold after a heavy meal.\u00a0 Why?\u00a0\u00a0<\/p>\n\n\n\n

We already discussed how cold air can stimulate the contraction of blood vessels, leading to a reduction of blood flow to the heart.\u00a0 If blood is being diverted to the digestive tract due to a heavy meal, the combination of blood diversion and blood vessel contraction in the cold weather can add yet more stress to the heart.\u00a0<\/p>\n\n\n\n

Safety first: exercise is most helpful when it doesn\u2019t kill you<\/h2>\n\n\n\n

Dizziness, shortness of breath, a pounding or sudden racing heart rate are good indications to stop the activity and immediately get indoors (Byrant, 2018).\u00a0 Heart attack signs and symptoms<\/a> according to the CDC (2021) include:<\/p>\n\n\n\n