Outdoor Exercise
Forget sitting around shivering, and get outdoors during the day, every day! While regular outdoor workouts improves blood circulation, the sunlight helps to top up the vitamin D levels, and wards off Seasonal Affective Disorder (SAD). Vitamin D, produced in our skin, is vital for healthy bones and accurate utilization of calcium. SAD is a type of depression experienced by some people during the months of decreased daylight hours found mostly amongst communities in western countries.
Usually there is no reason why anyone cannot continue a wide range of physical

activities throughout the year, provided the weather is not extreme. Everything depends on the type of activity you enjoy. Depending upon what you enjoy, you just need to:
• Wear suitable clothing - Wear clothes that keep moisture away from skin. This will prevent you from becoming wet and chilled. Early morning joggers and walkers should wear reflective or bright coloured clothes to increase visibility.
• Wear suitable headgear (cap, hat, etc.) - While exercising outdoors in the cold, it is advisable to wear a suitable cap or hat as one-third of heat loss in the body occurs through the head.
• Keep your fluid levels up - Regular intake of fluids and drinking water regularly is as important during winter as it is in summer. Cold weather fuels urine production, and in every breath you take in winter, you can see water droplets being exhaled from the body.
• Exercise extreme caution - Workout in daylight wherever possible and beware of slippery surfaces. Anticipate that visibility is low in winters and if you are exercising outdoors automobile drivers may not be able to see you or stop quickly.
• Avoid winter weight gain - To offset winter weight gain, seek ways to stick to your normal exercise routine, and monitor your intake strictly. Tomato and other vegetable-based soups are a great way to fill up with high-nutrient foods without gaining weight.
• Communicate any concerns with your doctor - Certain medical conditions make workouts in winter dangerous. Exercising in cold weather can cause angina (chest pain related to heart), and may trigger asthma. Check first with your doctor if you have any concerns, especially if you are above 35 years or have been inactive for more than 60 days.

Indoor Exercise
There are numerous options for indoor exercises. This winter, consider:
• Joining a health and fitness centre - Health and fitness centres offer a wide variety of exercise options in a supportive and comfortable environment. A three-month membership in any centre will get you through winter without worrying about the weather conditions.
• Yoga classes - Physical activities, such as yoga are often conducted at halls, studios and other venues. Yoga can help develop your balance, core strength, posture and flexibility, and help to relax at the same time.
• Indoor sports - Many sports, such as volleyball, badminton and squash can be played indoors. Survey your local area to see if there are any facilities around, or start up your own club.
• At-home exercise - When it is too cold outside, and you do not even want to step outside, having some exercise options at home can make all the difference.
You can try:
1. Exercise equipment - There is a variety of strength-training equipment and cardiovascular machines available in the market to suit all budgets. Select something that is enjoyable, practical and easy to use.
2. Switch on to exercise videos and TV shows - There are several exercise videos on the market, covering everything from yoga to step aerobics. Some early-morning television shows telecast a variety of cardiovascular exercises and toning routines. Check the local TV guide for them.
3. In-house circuits - You can perform a number exercises at your home with little or no equipment. You can develop a basic exercise routine by mix-matching some of the toning and cardiovascular exercises listed below

Cardiovascular exercises | On the spot jogging | Dancing to music | Sit-ups & Push-ups | Chair dips | Hand weight exercises

Always start out slowly, and then push yourself a little harder as your fitness levels improve.

Staying Motivated
Do not postpone your regular exercise using cold weather as an excuse. Different people have different thinking approach, which means different strategies will work to keep you motivated. Use some of the motivational tips below to help and keep you on track.
• Choose a partner or a friend - Finding a friend or training partner with similar goals can add enjoyment to the exercise routine and serve as a source of motivation. Having someone else depending on you for pre-breakfast workout can make a major difference. In addition, you might respond to a bit of healthy competition.
• Stay close to home - Choose a place to exercise that is comfortable and close to where you live or work. Lack of time has been identified as the number one barrier that stops people from exercising, so it makes sense to minimize your travel time.