Don't Flake out on your Exercise Routine this Winter: 10 Ways to Stay Active

Hibernating is for the bears, but we humans love to snuggle up in our warm, cozy houses during the winter. Unlike naturally hibernating creatures, we tend to gorge ourselves through the winter months. Holiday treats like eggnog, pies, hams and cookies can stick to our waists as unwanted souvenirs of our over-indulgent winter habits. With a little imagination and energy, it's possible (and even easy) to keep your exercise routine from freezing over during the cold weather.

1. Play in the snow.

Most people don't know that walking out the front door on a winter day is a good way to burn calories. As miserable as it can be to venture into the cold, when your body begins to shiver, you actually exert more energy and burn more calories than usual. Shivering can burn up to 400 calories per hour, but your body can also burn 7% more calories as it re-warms. Skiing, sledding and walking in snow shoes are all great ways to burn calories and have fun outdoors. If you live in a climate with heavy snow fall, take advantage of it! A snowball fight will do the body good.

2. Jog outside.

You can burn even more calories by jogging in the cold. However, winter weather presents harsh climate factors like wind, cold and even snow and ice. Gloves, hats and ski masks can protect your bare skin from the winter elements; and now that the days are shorter, reflective gear should be used while running in evening and early morning hours. Dressing in layers will allow you to shed heavier clothing as your body temperature increases. However, fabrics like wool and cotton absorb moisture and can actually prohibit your body from regaining its warmth, leading to hypothermia. By layering your running ensemble with shirts or pants made from wicking material, you can stay dry and warm during your winter workouts.

3. Rise and shine (and sweat).

Night falls earlier in the fall and winter months, which often forces us to cut back on our outdoor time in the evenings. If you're having trouble finding motivation after work, you may need to shift your workout routine to the early morning hours. Some people find waking up earlier extremely difficult, but experts say that sleep patterns should change gradually. In order to shift your sleep pattern, start going to bed and waking up fifteen minutes earlier until you awake comfortably at the designated time.

4. Go shopping.

It's the holiday season, and you're going to be shopping like crazy anyway, so why not make a fitness exercise out of it? Instead of wearing your heels to the mall, wear your sneakers and comfortable clothing. At the end of the day, even if you leave empty-handed, you can beat the frigid temperatures AND sneak in a mini-workout. It's a win-win.

5. Create a fitness wish list.

Creating a fitness wish list can keep you focused on your personal goals. We often forgo our exercise routines during the holidays because the demands of caring for others distract us from staying fit. We're too busy baking pies, wrapping presents, shoveling the sidewalk and planning trips and holiday parties to worry about staying active. (We're so busy already!) However, taking a trip to a fitness store is an easy way to refocus your attention to your weight loss goals. 

6. Bring it home!

Sometimes, getting outside during cold weather isn't a realistic or safe option. While a home gym is ideal, indoor fitness can take on the form of a yoga mat, free weights or a DVD. Families can stay healthy by playing active video games like those designed under the Wii Fit label. Even a game of Twister can help keep your family active! Another fun idea is to turn up the stereo and have an impromptu dance party in lieu of a workout.

7. Treat yourself with daily foot massages.

If you're feeling fatigued this winter, try a foot massage. According to reflexology, rubbing and palpitating the feet can improve circulation and can enhance immunity. The really cool thing about foot massages (other than that they feel great) is that they can also increase energy of the body. Supposedly, a foot massage can release and blockages that keep your energy from flowing freely. Hey, it's worth a shot!

8. Help others.

Giving back is part of the holiday spirit, and a responsibility to others can keep us motivated during even the bleakest stages of winter. If you're a seasoned athlete, you could start a running club or teach water aerobics at the neighborhood YMCA. Shoveling snow from an elderly neighbor's driveway, chopping firewood for a friend, or even running errands for someone who is under the weather can help you stay active during the winter. Check with community leaders to see how you and your family can help others this winter.

9. Switch things up.

Environmental changes can drastically throw your exercise routine off kilter, so why not roll with the punches and change your routine? Cross training is an exercise strategy that includes a variety of different routines and workouts. Many athletes switch their routine during the winter months as a way to stay in shape while guarding their bodies against injuries of overuse. For example, if you are a runner, you may choose to bike during the winter. Another perk of cross training is that you will engage and strengthen new muscles. Keeping your fitness routine challenging and fresh is also key to maintaining long-term motivation.

10. Buy a calendar.

The holidays can be hectic, and it can be hard to make time for yourself. A calendar is a simple way to keep track of your exercise progress and to outline your other responsibilities. Unlike a digital reminder, paper calendars can be hung in common areas so that you and your family can see what's on the schedule for the week. If you start to see your routine taking a backseat to other things, you'll have plenty of time to plan your gym time and keep on schedule.

Amelia Wood is a blogger and freelance writer who loves to offer advice on medical billing and coding careers. Her articles often discuss the ways in which medicine impacts our society, culture, and environment. Direct any questions or comments to amelia1612@gmail.com.