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Winter can
be the perfect time to walk off
weight, and sticking with your usual
exercise routine is one of the best
ways to boost your chances of starting
the New Year fit and trim.
If you've gotten used
to walking outdoors in the summer,
switching to a different activity
for winter can make your weight
loss even more of a struggle. Finding
a new activity may mean organizing
your day differently or doing something
that you're not as comfortable with--all
during an already chaotic and stressful
time.
Research shows that
people who lose weight and keep
it off do so by exercising the equivalent
of walking 3 to 4 miles a day. No
matter what the weather, they find
a way.
Walking in the winter offers you
a refreshing change of pace. The
invigorating cold air can clear
your mind and reduce stress, which
can be helpful for weight loss.
Research shows that stress can increase
levels of cortisol, a hormone that
may increase appetite and promote
fat storage. Getting outside during
daylight hours also increases levels
of serotonin, a hormone that helps
calm cravings. Even if you have
to walk slower because of the weather,
you may be burning more calories.
And trudging through snow or walking
into the wind takes more energy.
Winter weather requires
some special preparation. Keep these
tips in mind:
- Allow at least
10 minutes to warm up. When it's
cold, your heart and muscles need
more time to get ready.
- Wear a scarf or
mask loosely over your nose and
mouth to prevent the sting of
icy cold air when you inhale.
This is especially important if
you have asthma or heart problems.
- Choose shoes with
lugged soles for traction, and
buy an inexpensive pair of ski
or walking poles to help keep
your balance. (The poles will
also help you burn extra calories
because your upper body is getting
a workout too.)
- Take your workout
indoors if you'd be risking frostbite
(temperatures around -20 degrees
F, including any wind-chill),
if it's icy, or if you'd encounter
dangerous traffic.
- High-tech
synthetic fabrics make a big difference
in comfort; they're worth the
investment. You'll be much happier
and more energized if you're warm
and dry instead of
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