Image source: Declan McCullagh

If you enjoy exercising outdoors, winter can be a rather frustrating time. You have spent November and December jogging on your treadmill and bending to yoga DVDs in your living room, but now you’re probably starting to get the itch to romp outside. Alas, 2 more months of frigid weather lay ahead. If you’re going to keep your New Year’s Resolution to kick your gardening bootie into shape, you better keep some variety in your workout routine.

Here is some good news: exercising outdoors, even in freezing weather, is really good for you. In fact, studies show that moderate exercisers get 20 to 30 percent fewer colds than non-exercisers do. The idea that being out in the cold can make you sick is really just a myth. (You actually are more likely to get sick indoors, around other people who are ill.) All you need to exercise outdoors in the winter is a little bit of preparation and proper planning. Don’t forget to stay motivated- there’s no need to hit the couch when it’s cold out!

Pick Eco-Friendly Activities:

Avoid gas-guzzling activities such as cruising around on a snow mobile. Make sure you keep  your activities eco-friendly. Some environmentally friendly ones to opt for are:

• Cross country skiing, which burns approximately 80 calories in just 10 minutes.
• Ice skating, which burns about 170 calories in 30 minutes.
• Snow shoveling. If you do this for an hour, you’ll burn around 290 calories.
• Hiking. If you hike for just 20 minutes, you’ll burn about 120 calories.

The amount of calories you burn does vary depending on your height, gender, and weight. To calculate your own calorie burning stats, you can use this Calories Burned Estimator.

Clothe in Layers:

One of the biggest mistakes that cold weather exercisers make is actually piling on too much clothing. Once you begin to exercise, you start to sweat. If this sweat gets trapped right against your skin, it can make you feel uncomfortably chilled.

• To properly dress, start with a thin layer of synthetic material such as polypropylene, which draws sweat away from your body. Here is a terrific selection polypropylene undergarments from OuterSports.
• Next, add a layer of fleece for insulation. At Land’s End, you can choose whether you would like a warm, warmer, or the warmest fleece depending on your climate.
• Top this with a waterproof, breathable outer layer. Avoid a super heavy jacket, such as a down one, as this will probably cause you to overheat. If it’s super cold, or you have asthma, you’ll also need a face mask or scarf over your mouth.
• Make sure you protect your extremities. Wear gloves and socks in layers, too. Your fingers and toes are a lot more vulnerable to the cold than your core is.

Drink Plenty of Fluids:

You may not feel as thirsty in the cold, but you can become dehydrated in the cold just as easily as you can in the heat. Make sure to drink water or non-caffeinated sports drinks before, during, and after your workout.

Know the Signs of Frostbite and Hypothermia:

The most common places to get frostbite are on your face, fingers, and toes. Early warning signs include paleness, numbness, loss of feeling, and/or a stinging sensation. If you suspect that you have frostbite, get out of the cold as quickly as possible. Slowly and gently warm the affected area, but avoid rubbing it. If numbness persists, you will need to seek emergency care.

Hypothermia is characterized by intense shivering, slurred speech, loss of coordination and fatigue. If you suspect that you have hypothermia, you will need to get emergency help right away. To help prevent problems, listen to your body. Remember to layer properly, and know when it is time to head for home.