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Biokineticist Keri Drake of The Lean Aubergine Dietetic Services gives us some tips on how to exercise during winter and keep motivated.
There comes a time in everyone’s training regime where we wake up and it’s dark outside, or we have no energy and it is just easier to curl up under the blanket and say “I’m too tired today”. Whether we like it or not, winter has its way of making us want to hibernate and eat as much warm food as possible.
But just because it is cold outside doesn’t mean we get a free pass to sit on the couch. If you have been keeping active in the warmer months it is important to sustain your built up level of fitness, keep your weight down and maintain your strength. If you are beginning your workout regime now, there are a few tips to help you stay safe and healthy.
Find something you enjoy
The first thing to remember is that you have to pick a form of activity that you enjoy. Exercising in winter is hard enough, and not enjoying the exercise you are doing won’t help either. So if you are into group activities, involve a friend, or if you enjoy solitude, join a yoga class.
Consider your exercise time as fun or “play” time, not as work. Everyone needs time to get out and relax.
Make sure you warm-up
If you prefer to workout outside, a proper warm-up is important. The cold temperatures can make your muscles tight. It's important to get them warmed-up before exercising as tight muscles can lead to injuries. It is also important to keep your body warm by wearing the correct winter clothing when exercising outdoors.
By dressing in various layers it gives you the freedom to take items of clothing off as your body warms up. The layer closest to your skin should let your skin breathe and not be too restrictive, whereas the outer layer should be water and wind resistant to protect you from the elements.
Another option is to wear a pair of gloves, keeping your hands warm will also help. Its Important to understand that post exercise hypothermia is possible. This happens when your body loses heat faster than you generate it.
So it is important to stay warm after exercise. A great way to stay warm after exercise is to have a warm bath. It will help to relieve any aches or pains.
Indoors or outdoors?
We all know that the days are getting shorter as the sun rises later and sets earlier in the day. So if possible, it's best to exercise outdoors during the daylight. But, with shorter days that can be difficult to do. If you exercise outdoors when it is dark, try to exercise with a friend to ensure safety, and wear reflective gear to ensure that you can be seen.
Exercising outdoors during winter is not for everyone, so if you are one of those individuals, choose one of the many indoor workout options. There are many activities these days done indoors, such as Pilates, Yoga, Spinning Classes, Boxing, Indoor walking tracks and Gyms.
Joining a Gym gives you a large variety of classes and indoor facilities to choose from every week. The other great thing about gyms is that most of them have a heated swimming pool. Try swimming or water aerobics, as they are both enjoyable and full body workouts.
Beat the flu with exercise
Another great reason to stay active during winter is that exercise is the best way to boost your immune system and fend off the winter colds and flu. It is important to know when to exercise if you are feeling a little under the weather. Generally you can continue with your workout if your signs and symptoms are "above the neck".
These include a runny nose, nasal congestion, sneezing or sore throat. In this case you will have to reduce the intensity of your workout, but you can still train.
On the other hand, if your signs and symptoms are "below the neck", such as chest congestion, a cough, upset stomach, fever, fatigue or widespread muscle aches, it is not advised that you do any exercise. In these cases, exercising will put a lot of strain on your body and cardiovascular system.
If you choose to exercise when you're sick, listen to your body. If your signs and symptoms get worse with exercise, take a rest. You can resume your training slowly as you begin to feel better.
So this winter, get out there and take in that cool crisp air. You will feel so much better for it!
For More Information, Contact Keri Drake on 082 798 0947.
