By Celia Jackson
Nutrition Educator
SU Ag Center
Not everyone has a gym membership; therefore winter weather can make it difficult to participate in outside activities. If your workout plan includes outside activities such as walking, jogging, swimming, or biking don’t let the cold weather break your routine. Avoid inactivity during the cold season. Develop a workout plan specifically for the cold season and avoid making excuses for not exercising. When planning your winter exercise plan think of all the benefits you will enjoy from exercising on a regular basis.
First, think about the goal you will like to set for yourself when thinking of your cold season exercise plan. We set goals for ourselves to provide us a finish line to work towards. Whether your goals are to lose weight or to improve your blood pressure, remember to be realistic. Setting unrealistic goals such as a 20 pound weight loss in a short period of time sets us up for failure. Start off slow and work your way up to the larger goals.
The next task is to determine what physical activity you can and will enjoy doing during the winter season. You should also consider available blocks of time you have for accomplishing physical activity when choosing an exercise routine. Some great indoor exercise activities that can keep your routine going are dancing, Pilates, yoga, jump roping, or mall walking. To relieve boredom try choosing 3-4 activities for you to do on different days of the week. Invest in some dumbbells and a stash of fitness DVDs to create a at home gym.
If time is an issue try bringing your athletic shoes to work and taking a short brisk walk on your lunch break. If space allows team up with your co-workers and do a short aerobic DVD during your breaks. You can also exercise throughout the day. Try exercising for 15 minute intervals at least 2-4 times throughout the day. And do not count out the family. Build your exercise routine around family time. Exercise as a family, this allows you to spend time with your family while becoming physically fit and showing your children model behavior. Remember, some physical activity is better than none.
Some other tips to remember while planning and achieving your winter exercise routine are to maintain hydration and purchase the appropriate exercise wear for the season. It’s easy to remember to drink fluids when it’s hot outside. However, in the middle of winter, you might forget. Proper hydration means drinking fluids before you feel thirsty. A minimum of 64 ounces of water or water-based beverage per day is a good start. Any amount of physical activity increases your hydration needs. Also, sport drinks can provide hydration, but be aware of the extra calories. Choose some of the low calorie options available. Beware of “designer water!” These products promise hydration and 100% intake of a variety of vitamins and mineral, but are usually full of sugar. Stick to consuming vitamins and minerals the old fashion way, by eating a healthy diet with a variety of foods.
If you do choose to conduct physical activity outside during the winter season dress properly. Long sleeve shirts, gloves, hats, pants, and thicker socks can help you avoid feeling cold or experiencing dry skin or wind burns to your skin.
Aim for at least 150 minutes (2 hours and 30 minutes) of moderately intense physical activity per week. Participating in 150 minutes of moderately intense physical activity can result in an increase in health benefits caused by increased physical activity. A low level of physical activity can contribute to the onset of chronic diseases, thus decreasing your quality of life. Being physically active during the winter season can be simple and enjoyable with a well thought out plan that is best for you. Most importantly enjoy the benefits of maintaining your exercise routine such as keeping off the winter weight.
Sources: www.eatright.org and www.americanheart.org
Contact: Celia Jackson, MPA, LDN, RD, Southern University Ag Center, FF-NEWS Nutrition Educator, East Baton Rouge and East Feliciana Parishes, celia_jackson@suagcenter.com
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