Beat the winter fitness slump

Jan 1 2010 by Our Correspondent, South Wales Echo

Winter weather can frustrate even the most motivated of exercisers. You certainly wouldn’t be alone in favouring a night in front of The X Factor to a session at the gym. But as the cold weather and dark nights set in, don’t put your fitness regime on ice, beat the winter sloth and keep going – whatever the weather!

Take it outside
If the thought of endlessly pounding the treadmill for the next few months fills you and your wallet with dread, then fear not. Regardless of what the thermometer reads, there are plenty of options for you to wrap up, brave the elements and take your fitness regime outside – and the results can be more rewarding than you think.

Dr Mark Ridgewell, sport physician at the Sports Council for Wales, said: “When temperatures drop, your body naturally works harder and burns more calories just to keep you warm, making physical activity more effective but there are some important things to remember in order to keep your regime safe.”

Get warm
Mentally bracing yourself for facing the cold weather is half the battle, but ensuring your body is just as prepared is essential. “Chilly temperatures can tighten your muscles, therefore increasing your chance of injury. It’s vital that you get them thoroughly warmed up before you get going,” continues Dr Ridgewell.

It’s much easier to face the temperatures outside if you get your blood flowing before you set off, so make a little extra time to walk or jog around the house and carry out some simple stretches before you go. Popping your workout gear in the tumble dryer or on a radiator can also make the weather a little easier to handle!

Layer up
Your normal workout wardrobe of shorts and T-shirts won’t make the cut when exercising in the winter. The key to keeping your body at the right temperature is layering – and plenty of it. Pull on an extra T-shirt and zip-up top and keep your main heat-releasing body parts (hands, feet and head) wrapped by stocking up on gloves, hats and socks.

But be careful you don’t over do it warns Dr Ridgewell, “Perspiration can make you colder, as body parts get wet and the wetness then chills from the wind and temperature. Wearing a layer next to your skin that helps remove perspiration is a good idea.” Avoid moisture trapping materials such as cotton for your first layer and opt for silk or polyester instead.

Drink up
Drinking plenty of water is just as essential when exercising in the winter as it is in the summer. You may not feel thirsty but the risk of dehydration is just as high so keep your water bottle filled up and keep drinking.

So, with the right clothes and a little extra planning, you’re now ready to face the music and get moving. But keeping active in the winter doesn’t need to revolve just around pounding the pavements, there are plenty of activities that get the heart pumping and that are fun at the same time.

Get your skates on
What better way to get into the festive spirit than to wrap up warm and get your skates on? Not only is it great fun but it can also be a great workout – as long as you’re brave enough to take the plunge and leave the safety wall behind you!

A skate around the ice can be a great alternative to your usual running or power-walking routine. Not only will your waistline reap the benefits by burning up to 300 calories in a 30-minute session, but your joints will thank you too. Ice skating is a low impact exercise and the absence of pounding associated with running and jogging can also reduce the amount of stress on your knees and ankles.

Get more out of your session and increase the intensity by continually swinging your arms in time with your legs.

Walk it out
Crisp sunny days provide the perfect excuse for wrapping up warm and going for a long brisk walk. Aim to pull on your trainers and head out into the elements for at least 30 minutes a day, whether you go the whole hog and do it all at once or split your session into two 15 minute bursts, make sure you pick up the pace to get the most out of it. Be brisk, but remember, you should still be able to hold a conversation while walking.

When the weather outside is frightful; the rain is lashing down and the thought of facing the elements is too much to bear, opt for an activity that you can do in the warm.

Go local
Explore what fitness opportunities your local area has to offer, there’s far more at your disposal than just a trip to the gym. Local leisure centres can be a great place to start. From aerobics to pilates, boxercise to dance, you can choose what suits you best. If none of those take your fancy, why not swap your usual run for a game of squash – grab a friend and get them involved too.

Make a splash
If it’s wet outside you may as well get wet inside and swimming is an exercise hard to beat when it comes to getting your heart pumping and your muscles working. Not only will a vigorous swim give you a full body workout and burn up to 790 calories per hour, it will also soothe the mind, regulate your breathing, stimulate circulation and put limited stress on your joints. Get as many of your muscles as possible working by mixing up your strokes.

Home comforts
Getting your exercise fix can be just as easy and more convenient in the comfort of your own home. Make some small investments into essential pieces of equipment such as a stability ball or skipping rope and you can do exercises that suit you.

So cure those winter blues, banish cabin fever and keep the momentum going through the winter months. You’ll give yourself a great head start to a fruitful and slim new year.

Always make sure that you consult your GP before undertaking any new form of exercise and remember, best results will always be achieved alongside a balanced diet.