Winter Fitness: Get Walking

If you’re new to outdoor activity in winter, walking is a good way to begin. It’s an effective cardio workout that suits a range of fitness levels. “Try to choose activities that are appropriate for your abilities, and those you truly enjoy,” says Quilter. “And make sure you warm up properly.” If you’re going out walking, you can warm up by doing some simple stretches and by walking at a slower pace for the first 5 to 10 minutes of your walking routine. Additionally, be sure to dress for the weather. Choose performance exercise clothes and outerwear that allow you to layer on a thin, thermal first layer — a pullover and leggings, for instance — and then a vest, pants, and an outer shell that’ll give you warmth without bulkiness and enable you to peel off the layers as you heat up.

Winter Fitness: Head for the Hills

Winter is the perfect time for outdoor sports such as downhill and cross-country skiing, snowboarding, and other snow-based activities. “If it’s nice out, even walking in the snow is great cardio because it takes more effort than walking on a clear sidewalk or track. Also, this is fun to do with friends,” says Quilter. Snowshoeing is another enjoyable seasonal activitythat’s good for winter sports novices. It requires minimal equipment — just the snowshoes.

Winter Fitness: Go Out and Play!

Let your kids inspire you with winter activitiesthat don’t feel like exercise. After a fresh snowfall, go out and build a snowman with them. Go sledding, snowshoeing, or take a nature walk through the snowy woods. If you’re tech-savvy, you can try geocaching — a treasure-hunting game in which you use GPS devices to find hidden geocache “treasures.” If your kids are a little older, consider taking them cross-country skiing, snowboarding, or out to the local pond to ice skate or play hockey. Playing outside can be fun at any age.

Winter Fitness: Indoor Activities at the Gym

Use the season as an excuse to expand your exercise repertoire and check out new fitness classes offered in your area. If you’ve wanted to try a new fitness activity at your gym, stop hesitating and sign up. Whether you’re interested in spinning, kickboxing, or salsa dancing or are looking forward to swimming in the heated pool or walking on the treadmill, now is the perfect opportunity to challenge yourself. Your new activity may even turn into your favorite winter exercise.

Winter Fitness: Indoor Workouts at Home

Be prepared with an indoor workout when the weather conditionskeep you stuck at home. “If you’re snowbound, put on a DVD that’s geared to your fitness level. The great thing about DVDs is that you can pause them if you need more time to get the position right,” says Quilter. Don’t have a fitness DVD? Look for a fitness channel on your local cable or satellite television, or find a fitness Web site you like and get a workout online. “Or, just put on your favorite music and dance,” says Quilter.

Winter Fitness: Restorative Activities

Don’t overlook gentle or restorative activities like yoga, tai chi, and qigong that can build strength, increase flexibility, and help you relax. They can also refresh your energy and improve your stamina throughout the winter. “Your energy can become depleted from the stresses of too much to do during the holidays,” says Quilter. “This can lead to diminished immunity and colds and flu.”

Winter Fitness: Household Chores

Unless you’re tuning in and working out with a fitness show, limit your downtime at the TV and computer. If you’re stuck indoors, get a jump on spring cleaning. (Remember, when the warm weather returns, you’ll want to be back outside, not cleaning the house.) Collect and recycle old clothes and used appliances that have been taking up space in your closets, and take care of the various household chores you’ve been putting off since the summer. An hour of housework burns about 200 calories; plus, this winter activity will give you a great sense of accomplishment.

Winter Fitness: Turn Shopping Into Exercise

Mall walking is a popular winter exercise, especially if you get to the mall before the stores open and focus on a brisk walking routine. By the time you finish your walking workout, you’ll be able to get a head start on your holiday shopping before the crowds arrive. Walking and window-shopping at a casual pace burns about 68 calories in 30 minutes; that number jumps to 112 calories if you hurry along at a brisker, three-mile-an-hour pace.

Winter Fitness: Volunteering

Choose volunteering opportunities that enable you to be physically active while you work. Consider volunteering at a soup kitchen, participating in a toy drive for a children’s hospital, or canvassing your neighborhood for donations to a food bank. Volunteering enables you to do good for others while staying active. Seek out volunteering opportunities through your local city or town hall, religious organization, or hospital, or visit the Volunteering in AmericaWeb site.

Keep Eating From Becoming a Winter Activity

Remember that eating isn’t a winter sport, so while you may indulge in some holiday treats, follow the same healthy eating guidelines that you normally would. Build meals with lean protein, whole grains, vegetables, and fruits, with some calories set aside for those once-a-year favorites, such as gingerbread cookies and candy canes. Practice moderation with alcoholic beverages, too — moderate drinking means one alcoholic beverage per day for women and two for men. At cocktail parties, exercise self-control and limit the number of appetizers and desserts you consume. All of these efforts will help you have a happy and healthy winter season.