Fitness After Fifty

Exercise Excuses: "It's Too Cold!"

    

Exercise shouldn’t be an on again off again affair.  Once you have made a commitment to good health, it is an all or nothing deal, and being too cold is not an adequate excuse.  The Mayo Clinic Fitness for Everybody book outlines how to handle a fitness program when the temperatures are extreme.

 

No matter how much you enjoy the of doors, it is a good idea to develop a set of activities that you can do regardless of the weather, such as indoor cycling, stair climbing, swimming or even mall walking.  Instead of hating and dreading winter you might as well think of some fun things that you can do indoors as well as winter sports, if you are so inclined.  If you look forward to snow shoeing or cross-country skiing you might actually enjoy those cold crisp winter days.

 

Exercising in very cold weather can be risky because your body loses heat in a cold environment.  In dry winter air you lose even more water through breathing than during the hot summer months.  Very cold air sometimes makes breathing deeply uncomfortable but it is nice to know that it doesn’t actually damage your lungs.  Prolonged exposure to cold temperatures puts you at risk, but wintery weather doesn’t have to keep you stuck indoors.

 

Recommendation:

 

Dress appropriately.  Don’t over dress, because exercise raises your body temperature. Even a moderate workout can make you feel 30 degrees warmer than it is.  Wear several layers of loose fitting clothing that will protect you against wind and moisture as well as from the cold.  Start opening zippers or removing layers as soon as you start to sweat.  Avoid cottons that hold moisture next to your skin and avoid thick clothing such as down vests because they provide too much insulation which causes you to overhead.

 

Wear a hood or headband or even a cap that has a face mask.  Wear boots that offer good traction and have a little extra space to trap heat.  An inner sock of polypropylene and an outer wool sock will keep your feet warm.  Mittens are warmer than gloves and you can add an inner liner that draws the sweat away from your skin.  The author goes on to suggest warming up in-doors, drinking plenty of fluids, be aware of the wind chill factor, wear sunscreen and sunglasses and take along nutritious snacks to nibble on as needed.  Prevent breathing problems by keeping a cold weather face mask over your mouth and nose.  Where there is a will, there is a way!  Get out there and enjoy.

 

 

 

 

 

Snow Shoeing: A Winter Adventure for Fun and Fitness

Winter can be fun too.  Snow shoeing is the perfect way to explore nature during the long months of winter.  If the high cost of lift tickets has turned you away from the slopes, and cross-country skiing isn’t your cup of tea…you might consider introducing the whole family to the delights of snowshoeing.

If you can walk you can snow shoe, and the gap between an absolute beginner and proficiency is not that great.  I love it.  I see snow shoeing as a nice way to enjoy fresh air, spectacular scenery and beautiful fluffy white snow without the high cost or commitment that other sports call for.

Snowshoes are simply a light frame with a webbing laced to them.  You strap them to your boots and walk.  There are a number of different sizes and shapes of shoes used for different terrains.  The staff at your favorite sporting goods store will fit you for a good beginner pair suitable for your needs.   

Your initial outings will most likely be on groomed or prepared trails so you will be looking for a light easy to maneuver shoe.  Modern snowshoes are quite narrow and do not require the awkward wide legged stance that you might expect.  It is a good idea to practice adjusting the bindings, using the boots you will be wearing, at home so that you aren’t trying to balance on one foot when you are out in the snowfield.  Snow shoeing is basically walking.  You strap on your show shoes and walk away.  Snow shoes are longer, wider, heavier and more unwieldy than hiking books so you need to get used to a slightly wider stance and at first you have to take care not to step on one shoe with the other, but it doesn’t take long to master.

Snow shoeing is a lot more work than you might expect so, when it comes to clothing think layering.  A novice will be drawn to ideal conditions with sunshine and light snow, but winter weather can be unpredictable so dress accordingly.

You can use a light to medium weight hiking book, and because you want to keep your feet warm and dry pick two layers of socks.  The ones next to your feet should be of a thin wicking layer of light wool or poly fabric that will transfer moisture to the thicker outer layer. Use a waterproof legging that clips to your shoe and comes half way up your leg to keep your pants dry as you kick snow up on yourself.   I find that I am more apt to get too warm than too cold when I am out in the mountains, but we stick pretty close to civilization.

Keep in mind that snow shoeing is tiring.  The cold air and snow will result in a greater fatigue factor than you will experience covering the same distance on a summer hike.  If you are a novice, remember to stick to open areas or groomed trails.  Looks and distances are deceiving and if you aren’t adept at reading maps and using a compass it is easy to lose your way.  Winter days are shorter and weather changes quickly.  Scary stuff aside…it is so beautiful out there!