By Pyc Fitness
©2004-2008
It's too dark these days for that early morning run before work, and the growing chill may be taking the fun out of those long fall walks.
But there's no need to hibernate like a bear and not come out to exercise until spring. Fitness experts from the region say there are lots of ways to move that outdoor workout indoors, and maybe try something new as well.
Getting regular exercise, after all, has no season.
In other words, spending the winter watching the snow fall while eating a bag of chips just won't cut it.
"If you exercise during the warmer months, you can most certainly exercise in the winter," said Steve Harmon, a registered nurse with St. Catherine Hospital's cardiac rehabilitation unit in East Chicago.
Walking routines, for example, can be moved indoors, noted Harmon, adding that his department sees an influx of people as the weather cools.
"Probably the best exercise that people can do, that we do every day, is walking," he said.
His hospital offers a walking club, with sites in Hammond, Highland and Whiting, where walkers take advantage of indoor tracks. Malls also can provide a warm, dry alternative.
He doesn't necessarily recommend hopping onto a treadmill, which some people find awkward or can't handle because of problems with coordination.
Good weather or bad, Harmon said, the biggest factor for exercising is motivation. What people decide to do when they change their routines has to be enjoyable, or they lose interest.
"A good idea for everyone is to do something with a group or a partner," he said. "There's going to be a lot of camaraderie and a great deal of socialization."
That may be a team sport, like basketball or volleyball, or an exercise class, such as aerobics or cycling.
The Portage Township YMCA, for example, offers kickboxing, among other classes. Indoor workouts also can include free weights and exercise equipment, said Linda Mendez, the facility's fitness coordinator.
She, too, sees an increase in the number of people who seek shelter from the elements while getting in their exercise routines. A walking trail leads -- literally -- to the facility's front door, which Mendez said is "very convenient."
When the weather won't cooperate, though, the YMCA can fill the gap. While the YMCA doesn't have a pool, people can lap swim at Portage High School.
And a facility expansion, scheduled to be complete around the first of next year, will provide an indoor walking track and other amenities.
Moving exercise inside also provides new opportunities. Weight training, for example, is a "great addition" to walking or jogging, Harmon said.
"It's something a lot of people don't consider," Harmon said, adding people may think the weights will be too heavy or hard on their joints.
Weight training becomes more important as people age, Harmon said, because their bones become brittle and their muscles begin to atrophy.
Weight training also helps with balance and coordination, abilities people lose as they age.
"It doesn't have to be a lot of weight," he said, adding even 3-pound weights will work.
Whatever people decide to do, Harmon said, exercise shouldn't be a burden but a part of life for people to take care of themselves.
"Two words really sum it all up," he said. "Get moving."
If you've been sedentary for a long time, are overweight, have a high risk of coronary heart disease or some other chronic health problem, see your doctor for a medical evaluation before beginning a physical activity program.
Choose activities that are fun, not exhausting. Add variety. Develop a repertoire of several activities that you can enjoy. That way, exercise will never seem boring or routine.
Wear comfortable, properly fitted footwear and comfortable, loose-fitting clothing appropriate for the weather and the activity.
Find a convenient time and place to do activities. Try to make it a habit, but be flexible. If you miss an exercise opportunity, work activity into your day another way.
Use music to keep you entertained.
Surround yourself with supportive people. Decide what kind of support you need. Do you want them to remind you to exercise? Ask about your progress? Participate with you regularly or occasionally? Allow you time to exercise by yourself? Go with you to a special event, such as a 10K walk/run? Be understanding when you get up early to exercise? Spend time with the children while you exercise? Try not to ask you to change your exercise routine? Share your activity time with others. Make a date with a family member, friend or co-worker. Be an active role model for your children.
Don't overdo it. Do low- to moderate-level activities, especially at first. You can slowly increase the duration and intensity of your activities as you become more fit. Over time, work up to exercising on most days of the week for 30 to 60 minutes.
Keep a record of your activities. Reward yourself at special milestones. Nothing motivates like success!
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