Winterize Your Workout
You know how it is — you’ve been exercising all summer to stay in swimsuit-and-shorts shape. You’re in a good groove; what was like pulling teeth a few months ago is now nearly a habit. And then it happens. The temperature drops and so does your motivation. But skipping workouts is a slippery slope. First it’s too cold, then you have a runny nose and before you know it, you’ve hibernated all season and you’re back to square one when spring rolls around again. So what are you to do? Winterize your workout and look on the sunny side, of course.

Thinking you’ll hide under layers of clothing and wondering if exercise really makes a difference in anything other than the jeans you fit into?
Sunny side: The benefits of exercise are many — including chasing away winter blues, helping you sleep better, and reducing the potential for chronic diseases such as type 2 diabetes, heart disease, osteoporosis and certain types of cancer.

Trying to convince yourself that taking the season off won’t hurt?
Sunny side: Keep up a regular exercise routine year-round. The USDA’s Dietary Guidelines for Americans includes specific recommendations for physical activity. They encourage engaging in “at least 30 minutes of moderate-intensity physical activity, above usual activity, at work or home on most days of the week.” If you find it difficult to carve out 30 minutes at one time, divide it into intervals. For example, ride your exercise bike in the morning for 10 minutes, take a 10-minute power walk during your lunch break, and wind down with 10 minutes of yoga before bed.

Think exercising in the cold will hurt your muscles?
Sunny side: Warm up and stretch. Walking is an easy way to warm up your body and gradually increase blood flow. Once you’ve warmed up for about five minutes, gently stretch your muscles, holding each stretch (without bouncing) for 30 seconds. Warming up helps prevent injuries and prepares muscles for peak performance. Also important is taking time to cool down at the end of your workout. This reduces risks of injury and muscle soreness. And, it’s done much the same as warming up. Simply walk slowly for 5 to 10 minutes, then do some gentle stretching.

Think you’re limited to indoor exercise options?

Sunny side: Of course, it’s best to check with your doctor before starting or changing any exercise routine. For a small percentage of people, cold air can bring on asthma attacks or chest pain. But as long as you have your doctor’s OK, take advantage of interesting winter-only exercise opportunities including skiing, skating and snowshoeing. Dress appropriately by layering clothing and choosing fabrics that are breathable and wick moisture away from the body. Remember to cover your head and ears. Wearing a face mask that covers your mouth will help prevent frostbite and warm up the air as you breathe it in. Wear sunscreen, since even winter sun can cause sunburns. And, if you’re exercising at dusk or in the dark, choose light-colored, reflective clothing so you’re easily visible.

Winter Exercise                                          Calories Burned Per Hour  
Downhill skiing                                            408
Snowboarding                                             429
Ice skating                                                  476 
Cross country skiing                                   544

Snowshoeing                                              544
Ice hockey                                                   544

And if there are days that you just don’t feel up to fighting the cold, don’t skip exercising altogether — simply do it inside. Take a class at the gym, walk at the local shopping mall, swim at an indoor community pool or work out to an exercise DVD.

Feeling like you’re the only one battling the winter exercise blues?
Sunny side: Team up with a friend or family member and establish a regular schedule for exercise. Hold each other accountable. Remember, kids love winter activities, too. So, if the snow flies, have a sledding party and make a snowman with them.

Chicken and Sugar Snap Stir-Fry

Here’s a dish that’s both hearty and healthy.

Prep time: 20 minutes

Cook time: 5 minutes

1 tbsp. dark roasted sesame oil

1 lb. boneless, skinless chicken breast sliced into thin strips

1 tbsp. peeled, grated gingerroot or 1 tsp. dried ginger

2 cloves garlic, minced

1/2 tsp. crushed red pepper flakes (optional)

1 (1-lb.) bag frozen ShopRite Sugar Snap Stir-Fry vegetable blend

1 tbsp. low-sodium soy sauce

4 cups cooked brown rice (optional)

1. Heat sesame oil in large nonstick pan or wok over high heat.
2. Add chicken, ginger, garlic and chili flakes, if desired. Sauté, stirring constantly, 3 minutes or until chicken looks opaque.
3. Add vegetables. Sauté 2 to 3 minutes until vegetables are crisp-tender. Stir in soy sauce. Serve over rice, if desired.

Serves 4

Per serving: 207 calories, 10g carbohydrate, 30g protein, 3g fiber, 5g fat, 1g saturated fat, 66mg cholesterol, 353mg sodium