Change the Exercise Routine

Laura McIntosh, MD
Saint Vincent Sports Medicine Specialist

If you were motivated enough to get moving this summer and develop a regular exercise program, congratulations! But the big effort is just ahead. Maintaining that regime is much more difficult as we head into the winter months. Don’t let the dark evenings, slush, ice and biting wind hamper your motivation to become physically fit. Thinking ahead will help to stop you from giving up exercising until springtime when you’ll have to start all over again.

Stay Motivated

First things first. You want to head into the next few months by staying motivated and the best way to accomplish that is through planning. Staying motivated is the key to making sure you will follow through with your fall/winter exercise routines. It’s important for you to look to your day or week ahead and determine how you will be able to maintain your current fitness level or even enhance it. Set goals and look forward to fitting an exercise routine into your fall or winter schedule. Realize that you will be able to shake off the wintertime blues through regular exercise. And, remember how fast the summer seemed to fly by? Well, spring break and bathing suit season will be here before you know it and being ready and in shape will make you a happier person!

Learn a New Outdoor Sport

You may want to look at a few changes you could make to your exercise routine in order to remain in the outdoors. Try learning a new outdoor sport. Cross country skiing is an excellent cardiovascular workout. Winter may also be a time when you get up the courage to try downhill skiing, snowboarding or ice skating. Rent snowshoes for a nice walk at the Peninsula or even at your favorite golf course.

Think of ways to enjoy the crisp cool air that come with the autumn and winter months. If you can change your time for outdoor exercise, try exercising in the mid-day rather than early morning or evening, when the temperatures may be a bit warmer and the sun is shining. Look for some of those days when the snow has melted and the roads are cleared so that you can run, walk or bike outside.

Keep safety in mind if you are going to exercise in the outdoors during the colder months. Remember to wear layers of clothing so you can remove one or two of those layers during your workout. In addition, remember to avoid becoming overheated and stay hydrated. It would also be important to consider the wind chill factor and adjust your workout accordingly if it’s simply too cold outside.

Move Inside

If you don’t think you can brave those chilly temperatures then consider activities that will keep you in shape while working out inside this winter. If you normally jog or walk outside, consider this activity on a treadmill. You may also want to consider a complete change of activity. For instance, rent a few exercise videos and find one that you like and make that part of your routine. Invest in other exercise equipment and set up right in front of the television and lift weights or use an exercise ball while watching your favorite shows!

Join a Gym/Take a Class

Before you plunk down the money, try out a few of the local fitness centers. Most will allow a trial week before purchasing a membership. But, you don’t have to invest in a center to stay fit this winter. Many of the area high school swimming pools offer public swimming. So try swimming laps. You will be working several muscle groups while getting a good cardiovascular workout and burning calories.

Check out the fitness center class schedule or look to your local recreation authority for aerobic or fitness classes that may be offered. If you like to bike, consider a spin class or a stationary bike. If you like to jog, try the elliptical or treadmill. And, again, consider changing your exercise routine completely and try a new activity such as racquetball, kick-boxing or tai chi.

Look for local sports leagues that you can join. If you enjoy volleyball, basketball or soccer, there are adult leagues in this area.

Be Creative

Don’t let the threat of cold stop you from staying active as the winter months approach. Think ahead and be creative in your quest to stay fit. A good cardiovascular workout is important, but don’t forget to add in a few days of weight training, working both the upper and lower body. You don’t have to invest in expensive equipment to do that. You can purchase a few dumb bells or use soup cans. And, look to your friends to help keep you going. Exercising with a group can make a difference in staying with your routine.

Remember that when you are physically fit you generally feel better. You are more productive at work and at home and you’ll live a longer and healthier life. Stay active!

Dr. Laura McIntosh is board certified in Family Practice with a specialty in Sports Medicine. She is on staff at the Saint Vincent Sports Medicine Center at 8155 Oliver Road, Erie, PA 16509.