How Exercise and Nutrition Can Whip the Winter Blues
A weighty fact that is odd but true: For every day the average temperature is below 30 degrees, a person’s waist line will increase three-eighths of an inch. Just as the need to work off holiday weight gains increases, the mercury falls and determination to go outside decreases.
Walking, running, biking and hiking in cold weather present special challenges. Rather than stay indoors, sentenced to three months of inactivity with no time off for bad weather, let me share with you and old Norwegian proverb: “There is no such thing as bad weather, just inadequate clothing.” So let’s start to build an adequate cold weather wardrobe.
Principles of Staying Warm
First, your clothes keep you warm, right? Wrong…it’s the air trapped next to your skin that is the first layer of defense. Second, water transports heat away from your body 25 times faster than air does, so it’s critical to remain dry in order to stay warm. Third, the outside or ambient temperature does not reveal the entire story: wind speed reduces your body’s ability to retain heat trapped by your clothes. Lastly, whatever body part is left unprotected is where heat will escape.
The Emperor’s New Clothes
Your hat should be windproof, waterproof and cover your ears. A scarf or mask will keep your face comfortable as well as prewarm and moisten the air you breathe. This is especially important if you have asthma or allergies triggered by cold. Clothing works best when used in layers, as each layer traps a different stratum of air. In addition, layering allows you to remove an article or two if you become overheated or move indoors. Long underwear should be made of material designed to wick perspiration away from the body. Shirts, sweaters and vests are effective insulating layers, especially when worn in combinations. Wool and Polarfleece provide good insulation and add minimal weight. Avoid cotton and fabrics that absorb moisture and keep it next to your skin. Your outer layer of clothing should provide protection from rain, snow, and wind. GORTEX and many new high tech fabrics allow perspiration to evaporate as well as provide great protection.
Warm Hands and Feet
It is important to keep hands and feet warm and dry in order to prevent frostbite and have full use of your body. Cold temperatures will cause blood to be shunted away from extremities to the body’s core. So the first step in having warm extremities is to keep your torso warm. Boots and gloves should be insulated and breathable. Socks made of wool or a high tech fabric that is both warm and wicking make good sense. Recently, I discovered alpaca socks from Dahlgren as well as silk and wool socks from Winter Silks. On days where the temperature falls below zero, silk liners for gloves and socks will add even more protection from cold. Don’t forget to apply lip balm and moisturizer to exposed skin. Glasses or goggles will reduce the effect of wind on your eyes.
Cardio Poem
We started with the old Norwegian proverb about clothes. Let me leave you with the Personal Fitness Trainer’s credo:
Whether the weather be good,
or whether the weather be bad,
you need to do your cardio,
or your trainer will get mad.
Don’t let a lack of sunlight during the winter get you down. Dress right with breathable layers and keep your extremities warm and dry. Get as much sunlight as possible and try a winter sport like skiing or ice-skating.
