Home' Central Canterbury News : July 17th 2013 Contents 8 CENTRAL CANTERBURY NEWS, JULY 17, 2013
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Find your exercise motivation this winter
By RACHAEL RICKARD
With rainy days and frosty mornings
upon us, don’t be tempted to stash
your workout gear. With a change in
season, set yourself a goal for the
winter months – that way you’ll be
less likely to find yourself
hibernating on the couch and be
ready to kickstart spring with a great
base of fitness.
Continuing an exercise regime is
good for your mind and your body.
If you are outdoors, you’ll also be
getting the Vitamin D your body
needs. Vitamin D3 is produced in
our skin after exposure to ultraviolet
B light from the sun or artificial
sources. A lack of Vitamin D can
result in thin or brittle bones, which
may appear as rickets in children or
osteoporosis in older adults.
Getting more exercise will also
lower your risk of catching a cold.
Studies show those who exercise
moderately experience 30 per cent
fewer colds than those who don’t.
However, if you do feel a cold or
flu coming on, the best advice is
not to train until you’ve shaken it. A
flu or cold puts extra stress on
Have a break from any hard cardio
training and do yoga or aqua
aerobics until you feel better. Then
start back slowly, with light exercise.
So, if staying in shape, having
strong bones, being happier and
having fewer colds appeals to you,
here are some suggestions for
keeping your motivation for exercise
up this winter:
❚ Get a goal. Setting yourself a goal
to achieve can help keep you
focused and motivated on the worst
days. Attack your bucket list, and if
you don’t have one, turn the
television off and get writing. There
are plenty of half marathons and
marathons in spring that can act as
good base training for summer
events and sports.
❚ Get Googling or turn your next
coffee date with a friend into a goal-
setting brainstorming session.
❚ Join something different. Yoga,
dance, lifting weights, indoor cycling
classes, martial arts, or group
training programmes can be
beneficial in giving your body a
variety of exercises, and by
committing, you’ll find yourself
surrounded by other people to help
keep you motivated.
❚ Getting outside? Layer it on. One
of the biggest mistakes cold-
weather exercisers make is dressing
too warmly. Exercise generates a
considerable amount of heat —
enough to make you feel like it’s
warmer than it really is. At the same
time, once you start to tire and the
sweat dries, you can get chilled. The
solution? Dress in layers.
❚ Have two pairs of training shoes.
One for wet weather (an older pair)
and the newer ones for dry training
conditions. Keep one in the hot
water cupboard and never put them
in the dryer. Once you’ve got the
gear, there’s something quite
enjoyable – and a real sense of
achievement – in training in the wet.
It’s quite revitalising for the body
and the soul.
❚ Protect your extremities. When it’s
cold, blood is directed to your
body’s core, leaving your hands and
feet vulnerable to the chill. Try
wearing a thin pair of gloves under
a pair of heavier gloves or mittens
lined with wool or fleece. You might
want to buy thick thermal sports
socks or an extra pair of regular
socks. And don’t forget a hat
❚ Choose appropriate gear. If it’s
dark, wear reflective clothing. To
stay steady on your feet, choose
footwear with enough traction to
prevent falls. Wear a helmet for
skiing and snowboarding.
❚ Head out into the wind. You’ll be
less likely to get chilled on the way
back if you end your workout –
when you may be sweaty – with the
wind at your back.
❚ Drink plenty of fluids. Drink water
before, during and after your
workout, even if you’re not thirsty.
You can become just as dehydrated
in the cold as in the heat, from
sweating, breathing and increased
❚ Pay attention to wind chill. The
wind can penetrate your clothes and
remove the insulating layer of warm
air that surrounds your body. Fast
motion – such as skiing, running,
cycling – creates wind chill because
it increases the air movement past
your body. Be aware of the wind
chill and if it’s too cold, hit the gym.
Almost everyone can exercise
safely in the cold, including people
with asthma and heart problems.
However, if you have health
concerns, check with your doctor or
health professional first.
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