Don’t Put Yourself on Ice

In some places, staying fit during the coldest months of the year can present a different sort of challenge.

For those who live in states that have a warm climate all year, there is little to worry or fuss about.

But for those who live in areas that are cold, icy and snowy for months, outdoor exercise is either reduced or eliminated by some people. Even getting out and heading to a gym might not be a favorite choice during the cold months, when the temperatures are in single digits or even below zero.

A different mindset might be in order for those who want to continue to have a workout regimen in the winter months.

“If you’re in a cold climate, the weather is among the most difficult barriers to overcome in regard to staying active,” says Christian Koshaba, a trainer, health coach and founder of Three60fit in the Chicago and Knoxville, Tenn., areas. “Due to seasonal change, the reduced daylight plays a factor as well. The sun helps to promote serotonin levels, which helps positive mood and energy levels.

“Increased seasonal depression is in effect during winter months, which minimizes the motivation to work out and stay active.”

Despite the hurdles, Koshaba suggests exercising three to five times a week and maintaining a split of resistance and cardiovascular training.

Philadelphia-based health coach Alexandra Janelli says that if people don’t want to get out of the house, they should find a way to work out in their homes even if they don’t have exercise equipment at their disposal.

“Get creative and have fun with it,” she says. “If something’s not fun, it’s work.”

Janelli is a believer in the process of staying in shape and having a consistent work ethic. But if the winter curtails some of those plans, then she suggests thinking outside of the box, including using what old-timers call the ice box.

“Everything you do means something,” she says. “You can commit yourself to doing 10 push-ups before you open the fridge. If you keep going back to the fridge, commit to doing 10 push-ups or 10 sit-ups. Make it fun. Everything is cumulative. Do something. Take action. Those are the things that I really try to tell people.

“Try not to limit yourself with your belief systems of what it’s supposed to look like and just do something.”

Koshaba said there is plenty to do at home, with or without equipment.

“There are a multitude of workouts you can do from home,” he says. There is yoga, Animal Flow, and other mobility-based programs. Squats, push-ups, lunges, sit-ups, planks and hollow holds to name a few body-weight exercises.

“If you were to purchase equipment for home: TRX, Kettlebell, Bulgarian Bag, Steel Mace, and resistance bands are fantastic tools to utilize for full body applications.”

For those who like a mix of indoor and outdoor exercise in the winter months, he suggests cross-country skiing, snowboarding, indoor cycling, treadmill, rowing, indoor swimming, racquetball, indoor tennis, weightlifting, basketball, volleyball, indoor soccer, pilates, boxing and jiu jitsu.

He says that even sledding works.

“The hike back up the hill is a great workout,” he says. “Plus, it’s fun times spent with your kids.”

Many of those activities are free.

He also says resistance exercises for workouts should be a part of a routine regardless of the season.

“You can get extremely effective workouts, though body weight can only get you so far, so added resistance would be recommended,” he said. “It’s a great way to add strength and increase overall fitness levels.”

Staying safe while staying active is also important while working out.

“Maintaining the right form and technique is always paramount,” Koshaba says. “Make sure you’re not going too heavy too quickly. Always ensure you’re incorporating a proper warmup and cooldown into each exercise. Don’t forget to work on flexibility, mobility and some form of foam rolling.”