How to Stay in Shape During Winter
By Isaiah David
Just because it's cold outside doesn't mean you should drop your exercise routine until spring. Exercise is important to your golf game, your mood, and your physical health and well-being. You should strive to keep working out all winter, both indoors and outside. Exercising generates a lot of heat, often enough to make it feel like it is thirty degrees warmer. Plan your activities out carefully and be prepared for the weather so you can stay fit all winter and look great when you take off the thick jacket in spring.
Instructions
Difficulty: Moderately Easy
Check with your doctor before you start any exercise program. Winter exercise is safe for nearly everyone, but it's always a good idea to make sure you don't have an undiagnosed medical condition or health issue, just to be safe.
Get the right clothes for the weather. Don't bundle up in that thick winter jacket. Instead, use several layers so that you can remove layers as you warm up. Start with an inner layer of a thin wicking synthetic such as Coolmax or polypropylene. If it is extremely cold or you aren't going to be exercising very intensely, you may want to wear thicker long underwear instead. On top of that, wear a fleece or some other type of thermal shirt and warm pants. Finally, wear a thin outer layer such as a windbreaker to keep you insulated.
Keep the extremities warm. You should wear gloves or mittens, warm socks and waterproof shoes. If it is really cold, it might be a good idea to wear too pairs of gloves and two pairs of socks (you can get shoes one-half size larger to accommodate the extra bulk). You should also wear a hat that covers your ears.
Drink a lot of water or sports drinks before exercising and bring some with you. Even in the cold, you will still lose water by sweating, so you will need to drink a lot in order to stay hydrated.
Understand wind chill. If the wind is blowing or you are moving very quickly, the air will remove heat from your body as if it were much cooler. If you go downhill skiing at 20 miles per hour, for example, the wind whipping past will lower the temperature considerably, so you should dress warmer. Use a wind chill calculator such as the one in the Resources section before you leave.
Start off slowly. Try walking quickly on a relatively mild day to see how well your body does in the cold.
Slowly build up to full intensity exercises. It may take you a week to work up to your usual level.
Stay motivated. Set exercise goals for yourself and make yourself keep working out even when the weather gets really nasty. It may help to find an exercise buddy to keep you on track.
Tips & Warnings
If the cold bothers your lungs, wear a scarf over your mouth and nose.
About The Author
Isaiah David is a freelance writer and musician living in Portland, Ore. He has nearly five years' experience as a professional writer and has been published on various online outlets. He holds a degree in creative writing from the University of Michigan.
