better
fitness
S
ure, we’ll happily await a winter wonderland. But walk
in it? Not so much. One study found that women take
about 2,300 fewer steps per day in winter than in summer,
marking a 30% reduction in physical activity. From a
health standpoint, however, now is an ideal time to get
outside and get moving.
For starters, cold-weather workouts can deliver optimal weight-
loss results, says Aaron Cypess, M.D., Ph.D., professor of medicine
at Harvard Medical School, Boston, US. His research shows that
cold exposure activates the body’s stores of brown fat, a type of
tissue that helps modulate body temperature— and bums calories
in the process. “Unlike white fat, which stores energy, brown fat is
metabolically active,” Cypess says.
And while exercising anywhere can chase away the winter blues,
doing so in sunlight accelerates the brain’s production of feel-good
serotonin for an even bigger boost, says clinical psychologist
Stephen S Ilardi, Ph.D., author of
The Depression Cure.
Can’t decide on how to get active in the chill? Read on as our
experts share their favourite winter fitness tips. Bring it on! ■
Cold Advisory
Winter may freeze your workout
regimen. Cover up, head outside,
and reap some health benefits.
BY KAREN ASP |
PHOTOGRAPH ANSHUMAN SEN
STYLING RUCHIKA GOSWAMY
4 must-read rules for
winter workouts
1
Understand your limits. The body
generally becomes accustomed to cold
temperatures after a few weeks of regular
exposure, says John Castellani, Ph.D., a
physiologist at the US Army Research
Institute of Environmental Medicine in
Natick, Massachusetts, US. Until then,
keep your activities close to shelter and
prevent yourself from catching a chill.
2
Beware of overdressing. Bundling up
can backfire if your workout makes you
perspire. “Wet clothing moves heat away
from the body much more quickly than
dry clothing, increasing the risk of a cold
injury,” Castellani says. So dress in layers
that leave you feeling slightly chilly after
your first minute of exercise. (If you feel
warm, you can just remove a layer.) This
will help keep you from sweating once
you really get going.
3
Drink before you’re parched. Research
shows that exposure to cold weakens the
body’s thirst mechanism. To guard against
dehydration, which can leave you dizzy
and weak, Castellani recommends drinking
eight to 12 glasses of water before stepping
out into the cold. If you’re going to be out
longer than an hour, take a bottle of water
and sip regularly.
4
Swipe on sunscreen. Even on a grey
and gloomy winter day, the sun’s UV
rays penetrate the clouds and can harm
your skin. Plus, if you live in the hills,
roughly 80% of UV radiation reflects off
snow and ice, intensifying its effects. For
this reason, you must wear UV-blocking
sunglasses or goggles (in the snow), and
apply a broad-spectrum sunscreen with
an SPF of at least 30. Just avoid formulas
that contain water because they have
a tendency to freeze on skin, says Tina
Vindum, author of
Outdoor Fitness.
120
BETTER HOMES AND GARDENS | JANUARY 2012
ASSISTED BY SUDHALIKA VERMA
