04 Dec 2024 Walking in a Winter Wonderland

By Karl Lenser

The winter season is upon us, and that usually means the temperatures are steadily falling and the days continue to exhibit a smaller number of hours of daylight. In addition to chillier temperatures and shorter hours of daylight, the cloudy, rainy and possibly icy/snowy season is also in full throttle during the months of December, January and February.

These conditions definitely present a challenge to exercise enthusiasts who enjoy being outdoors while walking, cycling or running. The darkness factor alone is a major obstacle to maintaining a consistent outdoor exercise regimen. For those of us whose only time to get outside to walk or jog is before or after work, it is additionally challenging as the darkness is present in the early mornings and after 5 p.m.

The good news is that there are strategies and tactics that can be employed to overcome the challenges of the rainy, cold and dark season that will be upon us for the next few months.

For individuals who belong to a fitness center, the winter season will probably have a lesser impact on one’s fitness routine since the workouts can be done inside in a warm and dry environment. Despite this advantage, I have found out from many years of experience in the fitness industry that the cold and dark mornings make it difficult at times for even some of the extremely serious fitness fanatics. (“The warm comforter was too warm and too comfortable.”)

If you do not have access to a fitness center, there are some tactics that may be beneficial. For instance, if you enjoy outdoor walking or running and wish to keep up your routine, the most basic and practical guideline is to “dress for success” to combat the elements.

Outdoor walking and running necessitate keeping your head and hands warm so you stay comfortable and enjoy the physical activity. Cold ears and fingers will quickly turn a positive and enjoyable walk/run into a negative one. To increase the comfort level of your hands when temperatures drop below 30 degrees, the ideal choice for hand warmth is to wear mittens since the fingers are held closely together in the mitten and the heat from each finger helps the entire hand stay warm. For walkers or runners who venture out during the early mornings or in the evenings, be sure to wear a reflective vest, reflective wristbands or a headlamp that will help motorists see you in the darkness.

When it is not possible to walk outside, indoor mall walking is another option that one can utilize if a mall is relatively close to home. Another indoor option would include going to Walmart, Lowe’s or Home Depot or other large accessible areas that are safe and warm.  Walking the circumference of these large stores can definitely assist you in achieving your step goal for the day.

In addition to boosting your cardiovascular fitness, strength training can also be done without a fitness center. Strength bands, tubing, kettlebells, stability balls and your own body weight can be used to tone muscles and enhance daily functionality. Investing 20 to 30 minutes three or four times a week can make a big difference in getting leaner and stronger. For some exercise ideas, consider checking out personal trainer/coaching apps online or on YouTube, as these will have free workouts for a wide range of fitness levels. Ask friends or co-workers for help in finding some workouts that match your fitness level and goals.

Another great strategy that will definitely help in conquering the winter doldrums is to find a walking or running partner. Having someone to whom you are accountable can make a huge difference in your workout consistency and overall success. Partnerships are a win-win factor—especially when the conditions outside are not ideal or when your motivation level is at a low point.

The winter months ahead do present an obstacle for maintaining a fitness routine for those who choose to exercise outdoors. Keeping fit in these cooler and wetter months can be done with a little bit of planning and preparation that can guide you in achieving your fitness goals.