Outdoor fitness still an option, even in winter

As the gloss starts to wear off those New Year’s resolutions to get in shape and the dark cold days of winter still stretch out ahead of us, the idea of developing and sticking to an outdoor fitness plan may sound less than appealing.

Yet we’ve all seen those über-dedicated exercisers who seem unfazed by the season, bicycling through snowstorms and running in sub-zero temps that tempt the rest of us to burrow under the covers until spring. What do these folks know that we don’t?

In fact, the physical considerations imposed by wintry weather are probably fewer than most people think, says Ron Carda, who coordinates the Physical Education Activity Program through the Department of Kinesiology, with everything from yoga to triathlon training courses. He is also a year-round outdoor runner, an avid marathoner and adviser for the UW Running Club.

It’s important to keep extremities like ears and fingers covered to avoid frostbite, he says, but otherwise a body warms up quickly during exercise even in bitter cold. Wind chills, especially if you’re sweaty, can be a larger concern: People tend to overdress in cold weather, and Carda recommends layers to prevent getting wet and chilled. For longer workouts, consider routes that will stay relatively near your home or vehicle to avoid getting caught in a situation where you might get too cold or fatigued.

While breathing very cold air can irritate the mouth and throat, it’s not the coldness that’s aggravating but rather the extreme dryness, Carda says. Lightly covering your mouth — with a scarf or neckband — can help trap moisture as you exhale and humidify the air you inhale.

Slippery conditions and unsure footing are probably the biggest concern during outdoor winter activities, he says, with greater risk of injury from falls than anything else. Use caution in icy conditions, especially if exercising after dark or when visibility is poor. There are also products available that slip onto running shoes to improve traction.

While the cold temps may make it harder to get out the door, once you’re going there are actually some advantages to exercising in colder weather, Carda says. Heat and humidity are frequently performance-limiting factors, and many people find they can exercise for longer or maintain a better pace in cold weather.

Above all, he says, it’s important to accept that winter is a reality in Wisconsin. “You’re going to have it for four months. So you have two choices: you can curse it, or you can find a way to get out and enjoy it. And it can be very enjoyable.”

Editor’s note: This is the first in what will be a regular column about a variety of health topics. Do you have a suggestion for our next column? Send your idea to wisweek@news.wisc.edu.

How to get yourself outside during winter

• Take advantage of wintery conditions.

  Try activities that embrace the cold and snow, such as cross-country or downhill skiing, snowboarding, snow shoeing, or ice skating. Not sure how to get started? “The nice thing about Madison is that not only are there all these different activities you can try, but there’s probably somebody around or a club that is more than willing to help you get involved,” says Carda. For example, check out activities sponsored by the UW Arboretum or the Wisconsin Hoofers clubs.

• Find a workout buddy or group.

  Exercising with others can help you maintain a program, Carda says, “whether because misery loves company or you feel responsible for more than just yourself.” Check out Madison and university organizations, such as Hoofers, the Madison Nordic Ski Club or the UW Running Club.

• Motivate with music.

  Many people swear by their workout playlists, and studies have found that listening to music can increase exercisers’ enjoyment of the activity and reduce their perceived exertion. But, Carda cautions, be sure to remain aware of your surroundings at all times when exercising outside.

• Choose a regular time that works well in your schedule.

  Shortened daylight hours may limit before or after-work options, so consider exercising over your lunch hour.

• Focus on your individual benefit.

  Measure your progress by your own standards. “It’s not a comparison of what I’m doing versus what someone else is doing. It’s about what am I doing that’s going to benefit me?” Carda says.

• Take baby steps.

  Fitness improvements may take a long time to become visible. Gauge your success by other measures, such as consistency or how long you can maintain your exercise schedule.

• Reward yourself for meeting goals.

  It doesn’t have to be something big — perhaps a new song for your favorite running playlist.

• Use common sense to judge conditions.

  For those days when your schedule or the weather just won’t allow you to get outside, the Division of Recreational Sports offers dozens of individual and group workout options at the SERF, Natatorium and Shell facilities. Schedules are available at Recreational Sports. Even Carda sometimes resorts to his treadmill.

• Feeling inspired yet?

  There’s still time to register as an individual or two-person team for the UW Running Club’s Valentine’s Day 5K on Saturday, Feb. 14. The race starts at the Natatorium at 11 a.m., with on-site registration beginning at 9 a.m. Find details at Valentine’s 5k Run .