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WINTER EXERCISE: COLD WEATHER FITNESS

MAIN POINTS

Adapted from Mayo Clinic Health Letter

The winter weather might have you feeling like hibernating. But you don't have to hang
up your sneakers until spring. There are lots of ways to continue your fair-weather
workouts indoors. And, with some common sense, there's usually no reason you can't
exercise outdoors year-round.

STAYING MOTIVATED

To keep yourself motivated, focus on what you'll gain if you keep exercising from fall
straight through winter. You'll continue to reap the short and long term benefits of
exercise. You'll be in better shape come spring. And you'll have a way to burn off those
extra calories consumed over the holidays.

Exercise can help shake those winter blues, improve your mood, increase your energy
level and help you sleep better. Try to set aside 20 to 30 minutes a day for exercise.
There are many ways to work it in a little here or there. It doesn't have to be strenuous.
Make a workout of household cleaning. Or walk the stairs in your home. Whatever you
choose, balance the four main types of exercise - endurance, strength, balance and
flexibility.

For example, mall walk for endurance, and on alternate days lift hand weights for
strength. Try tai chi for balance and flexibility, and stretch slowly for flexibility before and
after you exercise.

Don't be too hard on yourself if you miss a day. Just get back on schedule as soon as
possible. For extra motivation, work out with your spouse or a friend.

MOVE INSIDE

For indoor exercise this winter, consider:

 Mall walking. The hardest part about mall or indoor track walking is getting there.
But once there, you may be amazed how quickly you finish your workout. You may
even meet new people.

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 Joining a health club. Find one you're comfortable with. Have someone show you
the different equipment. You may find something new to try.

 Diving in. Working out in water is easier on your joints than other forms of exercise,
so it may be a good choice if you have bad knees. Don't let a fear of deep water
keep you from trying a water workout. Most water aerobics classes are taught in the
shallow end of the pool.

 Purchasing exercise equipment. Set the machine in front of a window or read

while you work out. Plan your workout around a favourite TV show. If you like biking,
buy rollers that turn your regular bike into a stationary one. There's no ideal piece of
exercise equipment. Try to find one that's practical, easy to use and enjoyable and
one that you will continue to use.

LAYER UP FOR THE OUTDOORS

Unless your doctor has advised against it, there's usually no reason why you can't
continue your favourite outdoor activity year-round, provided the weather isn't extreme.

In winters past, the standard advice was to bundle up with cotton long underwear, a
thick scarf, a heavy parka, and so on. Today, winter sports and fitness enthusiasts know
that a layered system of high-tech, lightweight fabrics is more comfortable.

"Layering helps you hold onto your body heat and prevents the retention of perspiration
on your skin," says Edward Laskowski, M.D., co-director of the Sports Medicine Center
at Mayo Clinic, Rochester, Minn. "The idea is to have layers that you can easily put on
or take off as conditions change. Many winter fabrics are now lightweight and so
compressible that you can carry them easily in a small backpack, fanny pack or pouch."

How should you prepare yourself for an outing on a cold, wet and windy day? Dr.
Laskowski has some tips to make the most of your layers:

 Layer 1. Closest to your skin, wear a thin layer of synthetic microfibers such as
polypropylene to wick sweat away from your body. Look for long underwear products
and turtlenecks that feature this wicking action. Avoid cotton, which absorbs and
holds moisture close to your body.

 Layer 2. This is your insulation layer. Try synthetic fleece - a lightweight, quick-
drying material that provides good insulation. A front zipper on your insulating layer
allows you to release excess body heat and perspiration. Fleece can be treated to
be water-resistant, and it may be sufficient alone as your outer layer when it's not too
cold.

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 Layer 3. This is your shell, your front-line defense against the elements. You want it
to be as windproof and waterproof as possible. If the day gets warmer, you can
always take off this outermost layer. There has been a steady advance of technology
for wind- and waterproof fabrics, the best known of which is Gore-Tex. In extreme
cold, a windproof shell with goose down lining provides excellent retention of body
heat without weighing you down.

 Hands and feet. Your hands and feet — the farthest points from your heart and the
least insulated — are highly vulnerable to cold. Wool or polypropylene socks are a
good choice for insulation and wicking moisture from your feet. Remember: If your
boots are too tight or you have too many layers of socks, this can reduce circulation
and make your toes even colder. All-climate shoes are available for winter jogging or
hiking. These shoes have a water-resistant outer covering and soles that provide
traction and stability. In extreme cold, use gloves or mittens that employ the same
three-layer system described above. Polypropylene glove liners are a relatively
inexpensive accessory that may help keep your hands drier and warmer inside your
gloves or mittens. In general, mittens are warmer than gloves because they retain
more heat around your fingers.

 Neck and head. You lose a lot of body heat if your head is exposed to the elements.
Again, you'll appreciate something like wool or fleece that wicks away perspiration
from your head. Cover your ears. Some skiers favour a fleece head sock
(balaclava), which covers your whole head and neck and provides openings only for
breathing and vision. Face masks that cover your nose and mouth also are helpful
for protecting your face on cold, windy days, and they keep the air that you breathe
warmer and more humid. Goggles or wraparound sunglasses will protect your eyes
from both wind and ultraviolet radiation. Wear sunscreen, especially at high
altitudes. Look for a lip balm that contains sunscreen.

If your sport is skiing or snowboarding, you'll notice that helmets are becoming
increasingly in style on the slopes — and for good reason. Most ski fatalities occur
when skiers hit objects or other skiers, according to Dr. Laskowski. Head trauma
often is the cause of death.

"I think the design and technology have advanced to the point where helmets are not
cumbersome, and they provide a significant measure of protection from head
trauma," Dr. Laskowski says. "I make a special push for children to wear helmets
when skiing or snowboarding and for anyone just beginning snowboarding."

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DISCUSSION

 Any comments on what we have discussed so far?

 Any announcements?

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