Keeping Fit in the Cold Reprinted with permission No matter what time of year it is, breathing fresh air is a boon to your body. Outdoor exercise can crank up your energy while decreasing tension, frustration, and depression, according to recent research published in Environmental Science & Technology. Those effects may well be intensified in the winter. The heat and humidity in the summer can drag you down and tire you faster, but cold weather is invigorating. It stimulates your senses, tunes you in to your surroundings—it makes you feel alive. There’s a biological reason for that: All exercise can increase your levels of those feel-good hormones, endorphins. But because your body has to work harder in the cold, your endorphin production is boosted even more, leading to a happier state of mind. Plus, exposure to natural light is a known depression fighter, especially for seasonal affective disorder, a condition brought on by the shorter, darker days. Another bonus: You can burn more calories in the winter. Research published in Medicine & Science in Sports & Exercise found that race times are faster in cold weather than in warmer temperatures—and quicker runs torch more calories, period. That alone is worth crawling out from under your comforter. 
Map Your Route: Stable, safe footing should be your priority when planning a winter route. For early-morning or evening workouts, scout out streets and sidewalks that are well lit, to help you spot black ice. Look for a loop in your neighborhood that you can repeat as many times as you want. That way, if you become tired, you will still be close to home and can quickly escape the elements. Warm Up Wisely: Before any workout, walk in place indoors for five minutes. When you head out, give your body time to adjust to the conditions by taking 30-second breaks every few minutes for the first 10 minutes. Take Cover: Try to avoid open roads and paths near water: Tree-lined trails and city blocks with tall buildings can help protect you from biting winds. Cool—Don’t Freeze—Down: To avoid getting too chilled during your cool down, keep it brief: Slow your pace for three to four minutes, then go inside to stretch. Take off extra layers and keep moving for another five to 10 minutes before showering. Start Small: If you normally do one mile in the summer, start with a half of a mile. It’s better to underestimate your ability in the cold. If you have to stop, your body temp will drop rapidly. Easing into it can also help your airways acclimate. Wrap a scarf around your nose and mouth to warm the air before you breathe it in. Drink Up: You don’t see your sweat losses in the winter like you do in the summer, so most people give little thought to staying hydrated. But you can still sweat just as much (especially if you’re bundled up). Be Flexible: You may be an a.m. exerciser, but on extremely cold days, your best (and safest) bet is holding off until mid-afternoon, if possible, when temps are at their highest. And yes, there is such a thing as too-lousy weather. Stay in if you have to battle wind, snow, ice, and darkness, because there are just too many challenges stacked up against you.
