Seasonal Exercise Tips
How to Fit Exercise In
Winter Exercise
Outdoors
It is good idea to keep up your walking or jogging routine throughout the winter. Because it is winter you will need to take some extra precautions. Here are some tips for exercising outside:
Wear layers: Your outermost layer should be wind and water resistant.
Wear gloves, a hat, or ear muffs if needed.
If you don’t sweat, don’t worry. You can always check your heart rate to see how intensely you are working out.
While you may be tempted to take off your layers right when you walk into your warm home, be patient and wait a few minutes. Let your body adjust to the warm temperatures and then change. This will help prevent post-exercise hypothermia. This is when your body looses its heat stores too fast.
Enjoy new seasonal activities:
- Build a snowman with your family
- Cross-country or down-hill skiing
- Ice skating
- Sledding
- Snowshoeing
Indoors
If you don’t want to fight the cold, there are many different exercises you can do inside. Some people find it difficult to exercise intensely at home. If this is the case for you, consider going to the community gym or indoor pool.
Ideas to do at home:
Use canned foods as weights to work out your arm muscles.
Try crunches, sit-ups, pushups, jumping jacks or even pull-ups
Purchase an exercise video, or rent one for free at your local library. You can get a full workout with music and fun activities.Practice having an active lifestyle:
- Stop using the remote (change channels on the TV itself).
- Dust and clean places that you don’t usually get to for extra movement.
- Instead of ‘waiting until later’ to get something upstairs or downstairs, go now! Get in as many extra trips up and down the stairs as you can.
- Play actively with your children
Ideas to do at other facilities.
- Go up and down the stairs in a large building
- Go to your local gym for regular exercise
- Participate in an aerobic, yoga or pilates class
- Swim at an indoor pool
- Walk the long hallways at your local mall in the mornings
Spring Exercise
The number one tip in the spring is to start slow. Usually the winter season slows your exercise routine down. If you really slowed down over the winter, start exercising with walking. Include stretching, a warm-up and a cool-down in your exercise routine. "People should put their pride in the back seat and not go out and try to run 10 miles on the first day after a winter of little or no physical activity," says Brian Crites, MD, head team doctor for more than 650 varsity athletes at the University of Maryland. "The 'no pain, no gain' mentality doesn't work -- you have to take it slow.”
Tips for Spring:
Make sure your workout clothes are appropriate for the temperature outside.
Don’t be scared of a little rain. Wear a water and wind resistant shirt, and enjoy the light rain that cools you off as you exercise.
Bring out the bike, kite, roller blades and other outdoor items that didn’t get used during the winter.
Summer Exercise
During the summer remember that heat can take its toll while you exercise. Here are some summer exercising tips from the Mayo Clinic:
Take it slow.
If you're used to exercising indoors or in cooler weather, take it easy at first. As your body adapts to the heat, gradually increase the length and intensity of your workouts. If you have a chronic medical condition or take medication, ask your doctor if you need to take additional precautions.Drink plenty of fluids.
Your body's ability to sweat and cool down depends on adequate re-hydration. Drink plenty of water while you are working out—even if you don't feel thirsty. If you're planning to exercise intensely or for longer than one hour, consider sports drinks instead. These drinks can replace the sodium, chloride and potassium you lose through sweating. Avoid drinks that contain caffeine or alcohol, which may cause fluid loss.Dress appropriately.
Lightweight, loose fitting clothing helps sweat evaporate, and cools the body by letting more air pass over it. Avoid dark colors, which can absorb the heat. A light-colored hat can limit your exposure to the sun.
Avoid midday sun. Exercise before 10 a.m. or after 6 p.m., when it's likely to be cooler outdoors. If possible, exercise in the shade or in a pool.Wear sunscreen.
Sunburns decrease your body's ability to cool itself.Have a backup plan.
If you're concerned about the heat or humidity, stay indoors. Work out at the gym, walk laps at the mall or climb stairs inside an air-conditioned building.Enjoy the sun and follow the safety tips mentioned above!
Fall Exercise
It is starting to cool off again. Until it gets too cold you can enjoy the changing colors outside and pleasant temperatures.
Tips for the Fall:
Enjoy all outdoor activities on pleasant days. Get in your last minute hikes, biking, and other things you may not be able to do in the winter.
Make exercise social. Enjoy a walk with a friend or your children.
Prepare for the cold months by checking out local gyms to see if you would like to buy a membership. You can also check to see if the library has free exercise video rentals.Have indoor exercise equipment ready in your home for those days that are not as nice outdoors.
Disclaimer:
Exercise is not without its risks and this or any other exercise program may result in injury. To reduce the risk of injury in your case, consult your doctor before beginning any exercise program. The advice presented is in no way intended as a substitute for medical consultation. The Utah County Health Department/WIC Program disclaim any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.
