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Exercising during winter--the key to staying fitBy Doreen La Duca Colorado State University Cooperative Extension agent It is winter and it's cold outside. Getting up early in the morning to exercise when it's dark never seems like a very good idea at this time of year. Staying in bed where it's warms seems much more appealing. So how can you continue your exercise program in the winter and not lose all the progress you've made? New Year's resolutions often revolve around starting exercise programs during this time of year, as well. The challenge is to make the decision to do it and be consistent throughout the year, no matter what the weather is like. Start with the right frame of mind Make up your mind to be more active each day. It has to be a priority. Set a time and don't let anything get in the way. It doesn't have to take long periods of time. Studies show that several sessions of physical activity during the day give benefits similar to one longer session. If time is limited sneak in a quick 10 minutes in the morning, take a 10-minute walk at lunch and another 10 minutes in the evening. The recommendation is at least 30 minutes of physical activity daily in order to obtain health benefits such as decreased risk of heart disease and better blood sugar control for diabetics. For weight loss the recommendation is about one hour of exercise very day. Do things you already do more vigorously during the day for added benefits such as: --Make extra trips up the stairs. --Park further away from your destination. --Shovel the snow yourself rather than having someone else do it. --Turn on some lively music and dance while you vacuum. --Don't just sit while watching TV; use this time to lift weights, do stomach crunches or something that will build muscle or burn calories. Building muscle gives the added benefit of boosting metabolism, which burns more calories. Exercising outdoors in the winter (try skiing, snowshoeing, running or walking) can be invigorating. Dress in layers of breathable clothing to provide insulation that can be adjusted as you get warmer. Don't forget to drink water. You may want to warm up indoors if you can. Do a little exercise to increase your body temperature, and then go outside. Exercising at home Consider purchasing some inexpensive exercise equipment such as weights, an exercise ball or jump rope or exercise programs on video or DVD. It probably isn't a good idea to purchase expensive equipment unless you're sure you'll use it. Many people spend money on gimmicky equipment and then lose interest in it. It clutters the house and eventually ends up in a garage sale. The important thing to do is to find something you enjoy doing that you will stay with. --Vary the types of exercise to help maintain your enthusiasm. For example, walk on Monday, Wednesday, Friday and Saturday. Then try Pilates, bicycling or another activity that you enjoy on Tuesday, Thursday and Sunday. Set your goals so that they are achievable. If they're too high you might get discouraged and give up. Maintain a good diet during the winter. Be aware of what and how much you are eating. It's very easy to eat too much of the high calorie foods that are available during the winter months. Overeating and inactivity are a recipe for weight gain. Include vegetables, fruits, whole grains, low-fat dairy products and lean meat choices as much as possible. Avoid foods and beverages that are high in fat and sugar. Watch portions--try filling half of your plate with vegetables, a quarter with meat and a quarter with starch. Eat fruit for dessert. Make what you eat count towards the needed servings from the food guide pyramid. Keeping active and fit all year round may not be easy but it is possible if you set your mind to it. The benefits are both physical and psychological. If your goal is be more fit by summer--exercise, healthy food choices and portion control will help you to achieve it. 9/22/08 Date: 9/16/08
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