Cool comfort

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Winter could cause many individuals's energetic lifestyles to enter hibernation. But as an alternative of hiding from the cold, why not embrace it?

In some ways, winter offers health advantages that you aren't getting in summer. For example, cold weather can improve endurance, Dr. Tanford says. “Compared to high temperatures with humidity, in cool temperatures, your body expends less energy maintaining body temperature, and you don't sweat as much, allowing you to exercise more efficiently.”

Evidence also suggests that exercising in cold weather can convert some white fat, including abdominal fat, into calorie-burning brown fat.

Cold occasions

Winter can be a vital time to alter your exercise routine by adapting seasonal activities or adjusting your routine. For example:

Fat biking. A fat bike tire is 4 to 5 inches wide, ideal for riding across snow and off-road terrain. Fat bikes are perfect for older adults, as their design keeps riders upright, reducing back strain.

Cross country skiing. For this winter-only sport (also often known as Nordic skiing), you wear skis that allow your heel to lift off the ski so you can effectively propel your feet through the snow. Cross-country skiing is a low-impact sport that is generally safer than downhill skiing, and it offers a full-body workout that uses your arms, legs, core, and back muscles. Cross-country skiing also helps improve balance and coordination.

Running, walking, and mountaineering. Year-round endeavors akin to running, walking, and mountaineering can profit from northern exposure. For example, you'll be able to experience recent perspectives in your usual routes or explore recent routes in national parks. Winter mountaineering and walking also encourages the usage of trekking poles, which not only prevent falls but additionally increase the intensity of the exercise by engaging the arms, shoulders and core.

Beat the winter blues

Another advantage of outdoor winter exercise is that it helps with seasonal affective disorder (SAD), a sort of depression that typically emerges within the late fall and early winter and sometimes subsides within the spring or early summer. The exact explanation for SAD is unknown, but research points to a scarcity of sunshine.

How does SAD occur? Exposure to sunlight stimulates the hypothalamus, a component of the brain that helps control your circadian rhythm – the body's internal 24-hour sleep clock. Lack of sunshine can throw off your circadian rhythm. This causes your brain to supply more of the sleep hormone melatonin and release less serotonin, the brain chemical that reinforces mood. The results of this chemical imbalance? You feel low and lethargic. Other common symptoms of SAD include lack of sexual energy, overeating (especially from craving high-carbohydrate and high-calorie comfort foods), and social withdrawal.

Cold weather suggestions

Although exercise in cold weather is protected for most individuals, if you have got certain conditions, akin to asthma, heart problems, or balance problems, seek the advice of your doctor before exercising outside within the cold. And in any case, make certain you dress appropriately to guard yourself from the cold temperatures. Here are some strategies to follow.

Bundle up. Dress in layers so you'll be able to stay comfortable without overheating. Dress for temperatures about 10° warmer than the forecast for the day, as you'll generate heat as you progress. Try this three-step layering system:

1. Start with the lightest, wicking fabric closest to your skin, akin to CoolMax or polypropylene. It wicks sweat away out of your skin and allows it to dry quickly.

2. For your insulation layer, search for a fleece, sweater, or sweatshirt produced from an artificial fabric like Polartec that gives warmth while wicking away moisture. (Avoid cotton as it would stay wet with sweat and cause chills.)

3. Use waterproof or water-resistant breathable jackets and pants, akin to those product of Gore-Tex. Velcro or drawstrings at your waist and wrists can even keep cold air out.

Protect head, hands and feet. In cold temperatures, blood flow is concentrated in the middle of your body to assist keep you warm, making your head, hands, and feet feel weak. Wear gloves product of wool or fleece, or add a skinny pair of glove liners product of wicking material under a heavy pair of gloves. Also, wear heavy socks and a wool hat that covers your ears, and shield your eyes from wind and glare with wrap-around sunglasses.

Look on the sun. Sunburn is a year-round risk, and your risk increases whenever you're surrounded by snow, which reflects sunlight. Use a sunscreen with an SPF of no less than 30 that blocks UVA and UVB ultraviolet rays. Apply a generous amount to your face, neck, ears and hands. Use an SPF lip balm to guard lips from sun and wind damage.

Stay hydrated. While chances are you'll not need as much fluid as in the summertime, you continue to need to keep up the identical approach to hydration. “Drink water before, during and after your activity,” says Dr. Tanford. Cold air often suppresses thirst, so consider setting a timer in your phone or fitness tracker to remind you to drink every 15 to half-hour.

Keep a watch on the weather. rule of thumb: skip outdoor adventures when the temperature drops below 32°F. Freezing temperatures can increase your risks of hypothermia and falls on frozen surfaces.