Winter Aerobic Exercise: Stay Active, Beat the Winter Blues

Does the first blast of winter weather signal the end of your regular exercise routine? It shouldn’t. Winter exercise can not only keep you physically fit, it can also help keep the winter blues at bay, or the so-called “cabin fever” that many people experience when they don’t spend enough time outdoors during colder months.

Exercising in winter weather can be surprisingly invigorating. It’s a change of pace, a chance to try something a little different. The winter landscape offers a fresh view to appreciate if you're a jogger, a cyclist, or someone who simply enjoys brisk walking. Why not complete that change of pace by trying winter sports like ice skating or skiing, both of which provide excellent aerobic exercise?

Of all the aerobic activities available, cross-country skiing stands out. It provides a total-body workout, engaging the muscles of the shoulders, back, chest, abdomen, buttocks, and legs. Depending on intensity, it can burn between 600 and 900 calories per hour.

The kick-and-glide motion of the skis, combined with the rhythmic poling of the arms, creates a more complete workout than jogging or cycling because both the lower and upper body are actively engaged. Although cross-country skiing can be even more vigorous than jogging, its smooth gliding motion reduces the jarring impact on knees and ankles that often leads to injury in runners.

Another advantage is cost. Cross-country skiing equipment is generally far less expensive than downhill gear, and you don’t need lift tickets or reservations — just head to your nearest park or even your own backyard after a good snowfall. Formal lessons aren’t always necessary; many beginners find they can simply start gliding and improve with practice.

Before heading out into the snow, keep these tips in mind:

• Don’t overdress. This common mistake overlooks how much heat your body generates during activity. Dress in layers of loose, lightweight clothing — ideally moisture-wicking fabrics such as polypropylene that allow perspiration to evaporate while retaining warmth.
• Stay hydrated. Dry, cold air can lead to dehydration more quickly than you might expect.
• Build gradually. If you’re new to cross-country skiing, consider starting with a ski machine at a local gym to build stamina and become familiar with the motion.
• Check with your physician if needed. If you are over 45 or not currently active, consult your physician before beginning vigorous winter sports. People with angina or respiratory conditions such as asthma should be especially cautious in cold weather, as symptoms can be aggravated by frigid air.

To help fuel your winter workout, here’s a hearty soup that provides warmth and lasting energy.

Hearty Winter Soup

Ingredients

• 1 tablespoon olive oil
• 2 cups chopped onion
• 2 cloves garlic, crushed
• 2 cups chopped, peeled sweet potatoes or winter squash
• ½ cup chopped celery
• 1 cup chopped fresh tomatoes
• ¾ cup chopped sweet peppers
• 1½ cups cooked chickpeas
• 3 cups vegetable or chicken stock (or water)
• 2 tablespoons paprika
• 1 tablespoon turmeric
• 1 tablespoon basil
• 1 tablespoon salt
• Dash of cinnamon
• Dash of cayenne
• 1 bay leaf
• 1 tablespoon soy sauce

Preparation

1. In a large saucepan or soup kettle, sauté the onions, garlic, celery, and sweet potatoes in olive oil for about five minutes.
2. Add the seasonings (except the soy sauce) and the stock or water.
3. Cover and simmer for 15 minutes.
4. Add the remaining vegetables, chickpeas, and soy sauce. Simmer an additional 10 minutes, or until the vegetables reach your desired tenderness.