By: Wendy Reinhardt Kapsak, MS, RD Date: 11/13/2009
Despite getting an extra hour of sleep, most of us do not look forward to the time of year when the clocks turn back and it starts getting darker earlier. Without us even realizing it, the time change can also lead to a gradual change in our routine. And if you have been exercising even somewhat consistently during the spring and summer, you may find it challenging to keep up your workouts during the fall and winter with the cooler weather and fleeting sunlight in the evenings.
Sometimes when the seasons change our efforts to maintain our workouts retire early—much like the sun does at this time of year. But don’t let these seasonal shifts keep you from your fitness goals. With just a few adjustments, you will soon be back on the fast track to becoming fit! Here are a few suggestions:
· The Great Outdoors
Don’t let the chilly weather keep you indoors. By wearing enough layers of clothing (and the proper shoes for ice or snow), you can enjoy a refreshing brisk walk through your neighborhood. If your only time to workout is when it’s dark outside, remember to take safety measures by asking a buddy to come along, wear reflective clothing , carry a flashlight, and keep a cell phone on hand in case of an emergency. Or better yet, how about being adventurous and trying sports like skiing or snowboarding? If you’re into brisk walking or running, check out these helpful tips.
· Explore New Territory or New Time of Day
This is the perfect time to take advantage of your local fitness centers and mall. If the gym fee is a little pricey for your budget, ask if they have discounts for new members or any holiday specials going on. Your YMCA or hospital-affiliated health and wellness center may have free or discounted group fitness classes that you can try. Sign up for a tai-chi or yoga class to increase your flexibility and keep your stress level in check. Ask a personal trainer to teach you how to execute those squats with perfect form; better yet, get a workout buddy with the same fitness goals and sign-up for group personal training together. Call your local mall and ask for their management or customer service. Ask if they have a formal mall walking program or if they open their doors early for walkers. What better way to motivate yourself to get into shape than to window shop for that cute outfit you’ll be rewarding yourself with for staying active? Finally, consider an early-morning workout (not for everyone) or a brisk walk at your lunch break instead of the evening.
· Home Sweet Home
If Mother Nature doesn’t allow you to venture outside, there are plenty of options to choose from for a workout at home. There are tons of great DVDs that can really get your heart pumping, such as boot camp or interval workouts. If a slower pace is what you’re after, look into DVDs that demonstrate yoga or Pilates moves. Also, investing in a treadmill, elliptical machine, stationary bike, or a WiiTM can help motivate you to stay fit when the weather turns chilly. And when all else fails, turn on some tunes and dance…by yourself, with your kids, or with your sweetie. Whatever you choose, make it fun and keep moving!
Keeping up your daily workouts during the colder months can not only keep your body strong, but can also provide other health benefits, such as warding off depression, maintaining a healthy immune system, and preventing those unwanted pounds around the holidays. Just starting out? The Be Active Your Way booklet is a comprehensive resource, put together by the United States Department of Health and Human Services, to help you get started and keep you going. With these tips and resources, you have no more excuses to hibernate this winter season…even if you are just dancing in the dark.