DESI LIFE: FOCUS
Keeping fit during cold months
December 11, 2008
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Megan Ogilvie
As winter descends, bringing with it grey days, blustery winds and slushy sidewalks, it may be tempting to seek comfort in your couch rather than get your daily dose of exercise.
But don't put away your running shoes or good intentions just because winter is here. Being active is just as easy - and just as important - during the coldest months of the year.
Reams of research show daily exercise - just 30 minutes a day, five times a week - can lead to huge health benefits, says Daryl Dooks, an exercise specialist and cardiac rehabilitation supervisor at the Toronto Rehabilitation Institute.
Exercise can help with weight loss, improve blood pressure and lower rates of heart disease and some cancers, he says. It also strengthens bones and helps stave off osteoporosis.
And rather than tiring you out, being active every day will boost both your energy and your mood, says Dooks. "You'll have increased energy levels and will feel a lot better during your daily activities."
Yet, in spite of all the known benefits, many people aren't being as active as they should, especially in the winter. Studies have shown South Asians are the least active of all immigrant groups in Canada and, for some, the cold and snow might be the biggest deterrent to stepping into the sneakers.
But Dooks says there are many ways to exercise indoors, even without forking out for a gym membership. He often suggests mall walking to his patients as a way to stay fit in the winter. That brisk 30-minute walk through a mall's long walkways in the morning, before crowds clog them up, does count as exercise.
"Many people think they have to jog or exercise really hard to get benefits," says Dooks. "But walking briskly is going to give them the cardiovascular benefits they need and improve their overall health."
The "talk test" is an easy way to know whether your walking pace is raising your heart rate sufficiently. "You want to be able to converse with your partner without being unduly short of breath," Dooks says.
Busy work schedules and a calendar full of family commitments can also get in the way of daily exercise. "That's one of the biggest barriers, not having enough time," Dooks says.
He suggests people look at their schedule and find time - whether in the morning, before the family is awake, or on a break at work - to exercise. "Maybe, if you work long hours, do your walking at lunch. Be a little creative. Mark it on your calendar and just do it."
Home exercise equipment, from stationary bikes to treadmills to elliptical trainers, can make it easier to squeeze exercise into busy schedules and avoid the chill of winter. A quick jog on the treadmill can coincide with a favourite TV show or while away the minutes until the washing machine bings.
Dooks also suggests trying new activities, and says winter offers up a host of heart-healthy examples that are unique to Canada.
Many indoor ice rinks hold public skating events for little cost and offer skates for rent. There is also cross-country skiing, hiking in conservation areas and even tobogganing. (Sure, it's not so much exercise going down the hill, but coming back up? Cardio bonanza.)
And if, despite all your good intentions, the couch still beckons more convincingly than your workout clothes, Dooks has one more suggestion: grab a friend or family member and go.
"That camaraderie will keep you motivated," he says. "Have some laughs, get some exercise, then find a café and have a hot drink afterwards."
Megan Ogilvie is a Toronto Star health reporter. Email desilife@thestar.ca
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