So what if it’s cold? Be bold! – Winnipeg Free Press

Does this sound like you? During the summer, you enjoy hiking, swimming at the lake and going for a walk under the warm Manitoba sun.

Then, it happens: the weather becomes colder and daylight saving time ends. That means you wake up in the dark, leave work in the dark and spend a good amount of time desk-bound when the sun is up.

We know exercise is good for our bodies but physical activity can be just as beneficial for our minds — and getting outside and exercising in nature can amplify the benefits. Research shows exercising outdoors can increase energy, decrease depression, lessen anxiety and enhance mood.

The winter months can be a challenging time to establish and stick to an exercise routine. If the cooler weather has sent your outdoor fitness habit into hibernation, there’s no need to wait until spring to get back outside.

“Winnipeg winters aren’t quite as brutal as everyone makes them seem,” says Katheryn Loewen, a sales associate at Mountain Equipment Co-op. “We rarely dip into the temperature extremes of -40. There are a few frigid days every year but it’s usually a lot more approachable than you might think.”

Here are some tips to keep you active — and warm — all winter long.

Dress warmly

First thing’s first, you have to dress the part.

Dress in layers — the first step to prepare for winter workouts is to have the right clothing. Dressing too warmly is a common mistake. Exercising in the cold generates a substantial amount of heat — enough to make you feel like it’s warmer than it really is. Layers are the best solution since they can be removed gradually when warming up and replaced if the body begins to cool off. Loewen suggests moisture-wicking fabrics, such as polyester, that dry quickly along with wind and waterproof materials.

“As a general rule, we recommend a base layer, like a synthetic, active-wear shirt, that draws sweat away from the body. Avoid cotton, which stays wet next to your skin,” she says. “Next, add a layer of fleece or wool for insulation. Lastly, a breathable shell on top to help stop the wind.”

Protect your extremities — properly cover your exposed skin because that’s where you’ll feel the effects of the wind most. Protect your head and ears with a good quality tuque. Wear a thin pair of glove liners made of a wicking material under heavier gloves or mittens lined with wool or fleece. For your feet, wear thick, thermal socks and Loewen recommends a sturdy shoe or boot with plenty of grip.

“There’s winter-specific footwear where the rubber composite is specifically made to grip ice and snow. You can also get by with a trail runner,” she says. “There’s also the option of grips that attach to your shoe to help with sliding. People often use these even just for walking around on icy days.”

Learn to love (and embrace) the cold

Don’t let your love of being active outside drop along with the temperatures.

Focus on active warm-ups. Make sure you allow for a longer warm-up so the body can acclimatize and warm up to the cooler temperatures. Imagine a rubber band — it’s flexible and returns back to its shape after you stop stretching it. Now imagine that same rubber band, but frozen. If you try to pull too hard before it’s thawed out, it’ll snap. Apply that same notion to your muscles — you need to gradually warm them up to prevent injury. Try light stretching, lunges and jumping jacks prior to your outdoor workout.

Go to a Nordic spa. Grab a couple friends and spend the day at Thermëa. The warmth of its outdoor heated pools and steam rooms is a refreshing contrast with the sharpness of the winter air.

Get some sun. Sunshine provides a boost in energy and vitamin D from the sun will help regulate the immune system. Just make sure to put on sunscreen — it’s just as important in winter as in the summer. And protect your eyes from snow and ice glare with dark glasses or goggles.

There are endless winter activities in Manitoba. Take a group ski lesson or spend an afternoon ice skating with your family. Even if you don’t own any equipment, Loewen says it’s easy to take advantage of outdoor activities.

“There are plenty of winter activities that don’t require gear, like going for a run, hike or walking along the river trail,” she says. “There’s also places in the city that provide rentals for people that don’t have equipment. Snowshoeing and cross-country skiing are the two most popular activities people ask us about.”

For equipment rentals, check out Windsor Park Nordic Centre, Mountain Equipment Co-op, FortWhyte Alive, Wilderness Supply, Bikes and Beyond and Woodcock Cycle Works.

Keeping healthy

The colder months are often the time when our immune systems take a hit and coughs, colds and the flu become more prevalent.

Research has shown that regular exercise strengthens your immune system helping it fight off bacterial and viral infections.

The Canadian Mental Health Association says about five per cent of the population is affected by seasonal affective disorder (SAD), which can involve changes in energy, appetite and mood. Studies link increased exercise to better moods for people with SAD.

Stay hydrated. It may seem like you sweat less in cold weather but that’s not necessarily the case. The cold has a drying effect on the body because of the lack of humidity, and that makes drinking water all the more important. Dehydration increases your risk of injury and can slow down your performance.

Start the day bright and early

Dark, chilly mornings can make hitting the snooze button more tempting. But there are a few things that can help with that morning workout.

If you’re committed to making your morning workouts happen, consider buying an alarm clock that simulates sunrise. It will begin to gradually light the room before the bell rings, allowing you to gently wake and start your day.

Prepare the night before. If your workout clothes and runners are laid out, you’re more likely to put them on and get moving. Just get up and go.

Find a workout buddy. Having a partner is great for accountability as well as motivation to get out the door on those really cold days.

Change it up

A change in temperature offers an opportunity to change up your routine and challenge yourself to try something new.

Cross-training — there’s a lot to gain by mixing up your exercise routine — works different muscle groups and lets you learn a new activity. Ice skating, cross-country skiing, snowboarding or snowshoeing are all great ways to enjoy the winter while improving your cardiovascular health.

If you’re a runner or hiker in the summer, hot yoga can offer a chance to restore muscles in the winter. Bonus: hot yoga can provide some steamy relief from the cold.

Set a goal for spring. Several marathons and other events happen in warmer months so think of winter workouts as a way of getting yourself ready for those competitions. Training with that mindset can make winter exercise a little more exciting.

Safety tips

Make sure you closely monitor your body. Winter air can aggravate the airways, causing your winter run to become more challenging. The colder the air, the drier it tends to be, and this causes many people to experience a scratchy or burning feeling in their throat. To help with this, breathe through your nose instead and wear a scarf or neck warmer.

Physical activity in colder weather requires more effort, meaning the heart has to work harder. Snow, slush and ice are more taxing on certain muscle groups. Sudden strenuous physical activity in winter weather can put people with heart conditions at an increased risk. If you have any pre-existing medical conditions, be sure to check with your doctor before starting a winter exercise program.

To avoid slipping and falling, choose routes that are familiar, well maintained, and well travelled. If the ground is icy, adjust the pace as necessary. It’s better to take it slow and be safe than speed up and risk a fall.

A reminder: extreme cold isn’t worth the risk so before you head out, look at the forecast. A strong windchill causes your body heat to drop faster and can lead to frostbite or hypothermia. If it’s dark outside, keep to well-lit areas and wear bright and reflective clothing. If you’re cycling, both headlights and taillights are a good idea.

Exercising in the winter may require a little more planning and a few adjustments but it’s a great way to take advantage of all Manitoba nature has to offer. Just make sure to stay safe and know your limits.

Sabrina Carnevale is a freelance writer and communications specialist, and former reporter and broadcaster who is a health enthusiast. She writes a twice-monthly column focusing on wellness and fitness.