Video:Prepare for Winter Walking

Transcript:Prepare for Winter Walking

Hey guys - Jonathon Stewart here for About.com. When it gets cold outside, many of us make like bears and curl up under a big fuzzy blanket and watch TV until the spring thaw. But, unlike bears, a winter hibernation without exercise can increase the risk of heart disease in humans, and can also lead to packing on the pounds. But take a look at these tips for winter walking, and you can stay warm, and stay in shape. Check it out.

Keeping Warm During Winter Walks

Staying warm is obviously important when braving the elements, but just know that walking even in the chilliest of conditions is bound to warm up your body. To avoid soaking yourself in sweat, dress in layers. Start with a base layer made with wicking material that will send moisture toward your outer clothes - silk or polypropylene are best here - and definitely avoid cotton, which is absorbent and will likely leave you cold and wet for your walk.

You center layer is for warmth, but again, it should be breathable. Wool or fleece are great insulating materials for this layer. Finally, cover up with a wind or even water-resistant shell, something that will keep all that body-generated heat in, and the cold air out. Be sure to bring mittens or gloves for your hands, a scarf for your neck and face if you need it, warm socks and water-tight shoes for your feet, and a hat for your head.

Like my mom always said, you lose 193% of your body heat through your noggin, so keep it covered dag-nabbit. The math there always confused me, but it does kind of stink to have a cold head.

Warm Up Before Walking

Before you head out into the cold, start off with about five to ten minutes of easy exercise inside. Walking in place, jumping jacks, or other light calisthenics will help to keep your joints and muscles from tightening up once you hit the cold air.

How to Walk in the Winter

Start off walking into the wind if you're able to - it might be a little rough at first, but the trip back home will be easier with the wind at your back. Be sure to bring a water bottle with you and drink from it often - even in the cold your body loses fluids through perspiration. Sunscreen is just as important - if not more so. In the winter, as sunlight reflects off of snow or ice, it can burn your skin, especially if it hasn't seen the light of day since summer. Be sure to bend your knees a little more than usual and take slightly smaller and slower steps to help you keep your footing if it's icy. Walking sticks or hiking poles can also help you keep your balance.

Consider Walking Inside

Finally, if the idea of walking outside is unbearable, you can always walk indoors on a treadmill in the alternative. Because winter walking in places like Winnepeg is something most people try to avoid, not seek out. If the temperature is anywhere below freezing, be on the lookout for any symptoms of frostbite. If you're walking by yourself, bring a small mirror to periodically check that there are no patches of grey or whitish looking skin on your face, ears or neck. If so, get inside, pronto.

Protect Yourself From Winter Conditions

In addition to protecting yourself from the cold, be sure to walk with a light or reflectors of some kind, particularly in the flat light of early morning or late afternoon. If you have to walk on the street, always walk against traffic, and be extremely careful at intersections or any time you cross the stream of traffic. Even if drivers see you, they may not be able to stop if roads are slippery.

You could also try moving somewhere in the tropics, where winter walking isn't a whole lot different from summer walking. Just load up on the sunscreen and bring extra water.

Happy walking. Thanks for watching! To learn more, visit us on the web at About.com.