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Health & Fitness

Tips for safe and effective outside exercising in winter weather

Now that we New Jerseyans are in the throes of late autumn, it is important to adapt your outdoor exercise program accordingly in order to avoid injury and optimize the effects of working out in cold weather. Many of my bariatric patients actually love exercising in the winter—it is truly exhilarating and many feel less tired (and sweaty) afterwards. But additional preparation is necessary in order to safely get the body ready to burn fat and calories.

I’ve outlined some tips below for anyone preparing to walk, run, bike, ice skate or engage in snow-related sports once temperatures have dipped down in the 40’s and below:

1)      Make sure your footwear is appropriate for potentially slippery conditions. Use caution when choosing the surface you will work out on and try not to exercise outside after dark. (This time of year a gym membership can come in handy. In our area, monthly memberships can be as low as $20.00 per month).

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2)      Warm-ups are essential. Regardless of your age or physical condition, cold muscles and joints are vulnerable to injury because they’re stiff. To prevent strains, do a few warm-up exercises that will slowly start to boost your heart rate such as jogging in place; stretching from the waist and hips; arm and shoulder circles. Pay special attention to stretching out the leg muscles, particularly quads (back of thighs) and Achilles tendons (starting at the back of ankles).

3)       Don’t skip the cool-down stretching, even if your exercise is walking. After a workout, it helps minimize subsequent soreness and allows muscles to gradually return to normal temperature.

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4)      Make time for strength training. Muscles are the body’s foundation, so give them the attention they need. Strong muscles are less susceptible to everyday aches and provide surrounding joints more support. Also, your body requires more energy (calories) to maintain muscle, so increasing your muscle mass helps burn more fat!

5)      Don’t let sore muscles discourage you. They’re actually a sign that your body is responding to your workouts and getting stronger. Instead of resting sore muscles, try a low-impact, low-intensity workout that will get your heart rate up. This will help alleviate some soreness and keep you on track.

Winter is no reason to hunker down inside; it’s a great time to rev up your metabolism and keep fit during these long, dark months. It’s beneficial for both mind and body. Best of all, when the snow melts and the trees bloom again, you’ll be looking and feeling fantastic!

Dr. Adeyeri is a board certified, University of Rochester fellowship-trained advanced laparoscopic, bariatric and general surgeon. He is medical director at Sterling Surgicare; medical director of the Institute for Weight Loss at Raritan Bay Medical Center; and co-medical director at Central Jersey Bariatrics. Dr. Adeyeri is also on staff at CentraState Medical Center and Bayshore Community Hospital. He can be reached by calling (732) 217 – 3897 or by visiting sterlingsurgicare.com.

 

 

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