Cold Weather Exercise Check List: GUWellness: Mind, Body, Soul

If you perk up when the temperature drops, you may want to seek out some snow this winter season.  Cross-country skiing is a great exercise because it works all of the major muscle groups, is low-impact and a 160-pound adult can burn 650 calories and hour doing it. Snow-shoeing is also a hoot with easy-to-use gear that slips on over your shoes and nothing more than basic walking skills required, it's a winter sport keeper that a 160-pound adult can do to burn over 950 calories an hour. If you crave more excitement, down-hill skiing might fit the bill with a 160-pound adult being able to burn 450 calories an hour. Ice-skating was always a date and friend favorite. A 160-pound adult can burn up to 534 calories in an hour while practicing balance and grace. I always include leaf raking and snow shoveling as part of my exercise routine when the weather turns cold. Not only are these activities a great way to get fresh air, but an 160-pound person can burn between 300 and 500 calories an hour doing these activities.

Cold Weather Exercise Tips:

· Layer synthetic fiber clothing that draws moisture away from your body and avoid cotton.

· Cover your head. Heat loss from the head and neck may be as much as 50 percent of the total heat being lost by your body.

· Stay dry. Wet, damp clothing, whether from perspiration or precipitation, significantly increases body-heat loss.

· Stay hydrated. Dehydration affects your body's ability to regulate body heat and increases the risk of frostbite. Fluids, especially water, are as important in cold weather as in the heat. Avoid consuming alcohol or beverages containing caffeine, because these items are dehydrating.

· Remember sunscreen. Snow reflects the sun's rays, so sunburn is possible even if you're cold. You might want to wear lip balm, too.

· Head into the wind. You'll be less likely to get chilled on the way back if you end your workout — when you may be sweaty — with the wind at your back.

Source:  National Wellness Institute; www.nationalwellness.org