Cold Weather Exercise Guide

It's easy to trade in the walking shoes for the sofa when it's cold outside. However, comfort foods and the lack of exercise during the winter months can mean extra pounds. The good news is you don't have to give up exercise just because the weather is cold. There are steps you can take to stay active inside or outside. If you prefer to stay indoors, consider the following options.

Mall walking is a way to get a good workout in a comfortable, climate-controlled setting. Many malls open early to allow walking before shoppers arrive.

Health clubs offer a variety of exercise equipment as well as special classes to meet your needs. Some have indoor tracks and pools. Because memberships can be costly, check to see if you can join on a short-term basis.

Purchase your own equipment. A stationary bike will enable you to move from the sofa and exercise while you watch your favorite television show.

Clean your house. Give your house a thorough cleaning and give yourself a good workout. Sweeping, mopping, vacuuming and walking up and down stairs can help you burn those extra calories.

Exercising outside in cold weather can be invigorating. You may not have to give up your outdoor routine if you take the following precautions.

Talk with your doctor. You may need to take special precautions if you suffer from certain conditions such as heart disease or asthma.

Monitor your pulse more frequently since cold air constricts the blood vessels in the skin, which can raise your heart rate and blood pressure.

Drink plenty of fluids to prevent dehydration.

Warm up longer than usual and ease into your workout slowly.

Dress appropriately. Layer your clothing. You'll need an inner layer to wick perspiration away from the body, a middle layer to trap heat and an outer layer to break the wind. Wear mittens to allow warm air to circulate between your fingers. Don't forget your hat since a considerable amount of body heat is lost through the head. Keep your ears covered and wear a scarf or facemask to cover your mouth.

Wear shoes with good traction. Watch for slippery surfaces and traffic. Exercise during daylight hours so that you will be able to see and be seen.

Wear light-colored clothing or reflective strips for safety if you have to fit your outdoor workout into the evening hours.

If you plan to go alone, let someone know what route you plan to take and what time you will return.