Hide from Hibernation
Keep your energy levels up by maintaining your exercise routine
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It’s a vicious cycle all too easy to fall into.
You drive home from work in darkness, and the last thing you want to do is change into your workout clothes and go to the gym –– let alone head outside in sub-freezing temperatures.
Right about now, the only thing you want is a warm meal followed by snuggling under a blanket on the couch.
Sound familiar?
In the winter months, it’s easy to place exercise on the backburner, especially with the amount of holiday-related activities on the calendar.
“The days get shorter, and everything gets compressed,” says Bobby Morrow, national spokesman for the American Council on Exercise. “My belief is that because the days are shorter, the body goes into hibernation mode and tends to slow down activities to conserve energy during this time of year.”
With a bit of willpower, you can maintain your exercise routine right on through to those glorious first days of spring.
Look ahead
Set a goal to reach or plan an incentive for when the weather warms up, Morrow says.
Maybe it’s a beach vacation. Maybe it’s a new dress. Or it might be that 5K run your friend is always bugging you to sign up for.
Try to make it fun
Let’s face it: Oftentimes, working out isn’t fun.
But you can take a few measures to enjoy yourself while exercising. During December, your gym may be less crowded than usual. Take that opportunity to try a new group fitness class, Morrow suggests.
Find a workout buddy to hold you accountable for showing up and also to lend encouragement, suggests Delia Roberts, Ph.D., an exercise physiologist with the American College of Sports Medicine.
“If I’ve committed to someone to meet them, I have to find a way to make that time,” she says.
You can also make exercise an occasion for socializing. Grab a friend and chat while on the treadmill or walking around the mall.
Remember what exercise can do for you
As hours of sunlight decrease, it’s a safe bet so does one’s desire –– or ability –– to work out.
Changing patterns of lightness and darkness can bring about seasonal affective disorder, according to the National Sleep Foundation. This in turn can make you less inclined to exercise, Roberts says.
But remember how exercise can make you feel. Besides the obvious health benefits we all know, remember that being active increases your energy level, Morrow says. If you can work out outside during the day to take in important vitamin D, even better.
Keeping your energy levels up can go a long way toward warding off the winter blues, he says.
Working Out in a Winter Wonderland
If you’re heading outside for a walk or run, it’s important to dress accordingly. This means layering.
“Dress in layers that you can take off easily,” says Roberts, who recommends clothing with zippers rather than items you pull over your head.
The layer of clothing closest to your body should contain a material that wicks away moisture, Morrow says. If sweat remains on your skin, it can lead to overheating.
“Even in the cold, you want your body to cool itself and maintain a reasonable body temperature,” Morrow says. “You want it under control; that’s why layering works so well.”
Because you quickly lose heat through your extremities, a hat and gloves are a must. As with your body, though, you don’t want to get too warm. Wear a headband underneath your hat, which you can take off if you feel yourself getting too warm, Roberts advises. And wear a thin pair of gloves underneath a heavier pair of gloves or mittens.
Choose porous materials that allow heat to dissipate slowly.
Wear socks that provide extra warmth, and should your feet get wet, be sure to change into dry socks as soon as possible.
Remain hydrated, Morrow says. “You don’t think about it as much in the winter, but it’s just as easy, if not easier, to get dehydrated.”
Technological Motivators
Sometimes, all it takes to get you to hit the gym or pound the pavement is a cool new gadget
Here are four high-tech tools:
Bike Pack
Wahoo Fitness’ Bike
Pack features a speed and cadence sensor that connects to your iPhone and reads data like bike speed and heart rate. The water-resistant case allows you to mount it on your handlebars for easy reading. $149.99; wahoofitness.com.
MyTREK Wireless Pulse Monitor
Scosche’s myTREK device works with the free myTREK app on your iPhone or iPod touch to manage your pulse, track calories burned, help
customize training sessions and manage workout stats. $129.99; scosche.com.
SwimSense
SwimSense does all the work as you glide through the water. The watch gathers stroke rate, distance per stroke, overall distance and calories burned. Track workout history, set goals and sync with Facebook to share your results with friends. $199.99; swimsense.finisinc.com.
Withings Blood Pressure Monitor
Wrap the blood pressure monitor around your arm and plug it in to your iPhone, iPad or iPod touch. It measures your systolic and diastolic blood pressure and beats per minute, which is then saved on your device for easy tracking. $129; withings.com.
